weight loss help please

Question
Hello laurie,
 My name is Michelle and I just turned 18 years old . I would really appreciate it if you can please help me on some nutrition and diet facts . Im 5'3 and 178 pounds I really need to lose weight, my self esteem is very low and I just want to be healthy over all so if you could tell me what kinds of foods I need to be eating, how many calories I should take in, I just joined a gym so how much exercise I should be doing and what kinds...cardio, free weights exc. What time I should be eating...my meals in detail..breakfast, snack, lunch, ...exc..please it would be greatly appreciated...im very determined to lose weight and become healthy. Thank you ,
 Michelle

Answer
Dear Michelle, Entire books are written on the subject of diet and exercise, so to give you your meals in detail and your exercise regime in detail all in one e-mail is impossible. What I can do is make some suggestions. The gym you joined should be able to set you up with a program to follow. Most gyms offer that as a free service, just ask them. I suggest in the meantime, get out and walk for at least 30-45 minutes per day, everyday. The weight lifting will be extra exercise to build muscle and increase metabolism. Your diet should consist of foods from all the food groups. Limit pasta, rice, excess bread, sugar drinks, cookies, and crackers. Concentrate on eating lean meats, chicken, fish, whole fruit, vegetables, non fat dairy, whole grain bread, and healthy fats like those in salad oils. Try to eat 1500 calories per day. Read labels, and look up the calorie count of each food you eat. You should be able to lose 1-2 pounds per week eating that amount of calories. Hope that helps, Laura Kraemer,Slimkids.com

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