• I’m a 34 year old 5.7 ft tall 236 pounds woman. How could I create a routine of healthy meals and regular exercise to lose weight until I’m 165 lbs.

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    Creating a sustainable weight loss routine involves adopting strategies that accommodate your lifestyle while facilitating a caloric deficit. Here are some insights from the , particularly featuring advice from , that might help:

    1. Dietary Restrictions: You need to adopt a form of dietary restriction that feels least restrictive to you. This could be low-carb, low-fat, intermittent fasting, or another approach. The key is to select a method you can maintain long-term, as the biggest challenge is not just losing weight but keeping it off without returning to old habits 1.

    2. Tracking Nutrition and Macros: Consider tracking your calorie intake and macronutrient distribution. Tools and apps can help monitor your energy expenditure and adjust your caloric intake based on weight loss or gain. This personalized approach helps ensure you stay on track with your goals by dynamically adjusting your diet plan 2.

    3. Protein Intake: Ensure adequate protein intake based on your lean body mass. Protein is vital for maintaining muscle mass during weight loss. Once protein needs are met, remaining calories can be distributed between carbohydrates and fats, matching your dietary preferences 2.

    4. Exercise Routine: Integrate both cardio and resistance training for effective weight loss. Cardio helps burn calories, while resistance training builds muscle, which can increase your basal metabolic rate (BMR), helping you burn more calories at rest.

    5. Consistency and Adherence: The most critical factor for long-term success is consistency. Choose a routine that you can adhere to over the long term. Flexibility in your approach, allowing personalization to fit your lifestyle, often yields better adherence and results 2.

    Start by setting realistic, weekly goals, and gradually adjust your routine. Always consult healthcare professionals or a nutritionist when making significant changes to your diet or exercise habits.

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