I recommend eating as many fresh vegetables as possible, prepared in healthy ways, some fruit, lean protein, again, prepared in healthy ways, and some whole grains like whole wheat bread and pasta, brown rice, oatmeal, etc. Be careful with fats. Try to include healthy fats like olive oil, avocado, and nuts, in moderation. I'd watch the portions on the whole grains and the lean protein. If you don't like sweets but you have gained a lot of weight recently, you probably need to work on portion control and/or how your food is prepared.

Where exercise is concerned, I'd try to do some form of aerobic exercise every day. By that I mean, at a minimum, walk briskly for 20 to 30 minutes. If you can do more than that, like get on a treadmill or a bike or run or whatever, great. But a brisk 30 minutes of walking every day is a good place to start. If that is too much for you, at least start someplace, like walk for 10 or 15 minutes and then work up to 30, then increase to 60 at least three times per week. I'd also look at doing some work with weights every other day. You're not supposed to do weight work every day because you are supposed to give your muscles some rest so they can rebuild. I recommend the weight work to help build lean muscle mass and to increase strength and flexibility. If that seems like too much or not feasible, you might take a look at resistance bands or yoga or some other form of weight bearing exercise as a starting point.

Where exercise is concerned, my main piece of advice is to find something you love doing and do that. This should be a lifestyle change for you, not a temporary thing. It behooves all of us to do exercise that we enjoy, and not to worry about what anybody thinks or is doing. So if you have always had a secret hankering to take a Lithuanian folk dancing class, go for it.

Hi, I'm new too and not sure if I belong in this group or with the depression group or both!!!!! I was able to manage my weight until I became disabled with a bad back. But I still go to the gym everyday because I love to challenge myself but I struggle with portion control and lately sweets! I never ate cookies and milkshakes before-now I dream of them-ugh! When I lost weight-about 75 pounds-I did it with a e-mail penpal in Canada-I live in Illinois, USA. We both lost and had a good time too. Any ideas?
Caroline

To SophiasMom2010,

I think Beesley gave you great advice! I posted my diet plan (it's diet only for now...haven't started the exercise part yet) and maybe some of that would help you? I had some trouble eating late at night too. :)

To Girlinthegarden,

I think a penpal on here would be great for you! You said that worked before, it might work again! This site has made me feel a lot better about myself personally, just being able to come here and talk to people who don't judge and understand the struggles with things... Sounds like a good place to start! :)

hi Sophias get a program going 3-4 times week is good star ,a mix of weight tranning and cardio will do ,healthy diet everybody is different so pick the foods the work for you if you love chicken is one the best foods ,fish ,grains ,beans all these foods have lots of protein and will give energy plus will help you loose weight ,if you dont know how to start go to gym or pick some videos were you can do at home when you do these just remeber you need to stick to it do be the type I WILL DO IT TOMORROW it does not work you want the body for summer well you need to put time good luck