Hello. I am 4'11" and 205 lbs. I need to know what I can do to drop about 60-80lbs. I have been borderline with my sugar levels since 2003. I want to drop the pounds so my husband and I can try to have another baby. I have a problem with eating to get through the loss of my daughter, Abigail who was stillborn when I was 35 weeks along. I have no money for dieting programs. I am always tired so when I workout I get even worse. I am a stay at home mom of a 5 year old little boy, a student, and work part time online doing surveys. I need to find workouts that multi-task. All I have is about 15-20 a day. Thank you for your time and God bless!

Since you mentioned that your blood sugar levels have been borderline for the past six years, I would recommend that you meet with your primary care physician to develop a safe plan to manage your blood sugar through increased physical activity and proper meal planning. Dealing with the loss of a child is a very stressful thing and it is valuable that you recognize a connection between healing this wound and your weight struggles. Seeking professional help for your loss and addressing the behavioral issues that surround your weight loss challenges are great places to begin your healthy new life. Focusing on your personal vision of wellness and your motivators for change will keep you moving in a positive direction.

In terms of your physical well-being, once you have been cleared to increase your activity, find an activity that you enjoy doing either by yourself, with friends or with your son. Walking is a great way to start. Finding 5-10 minutes a day to walk will make a big difference in your energy level as well as your caloric expenditure. As you become comfortable walking 5-10 minutes, gradually increase your time so that you are walking up to 30 minutes per day on most days of the week.

Strength training exercises are a great way to increase your stamina so that you are able to tolerate longer walks. Since you are limited in your time for physical activity, I would suggest you try and fit in several different exercises throughout the day. Again, children are great motivators for staying active and they will likely enjoy joining you in your efforts.

Begin by finding a step (step stool, stairway or at the park) and step up and down on the same leg 10x. Then switch to the opposite side for 10 repetitions. Make sure that your whole foot is on the step and you are pushing your weight through your heel as you step up. Work up to doing 3 sets of 10 repetitions on each leg throughout the day.

Another great lower body exercise is called a “wall sit”. Simply put your back against the wall with your feet about two feet away, slide down the wall until your hips and knees are at 90 degrees and “sit” there for as long as you can. Write down your time (10-20 seconds) and try and increase your time as you do them, working up to 10x throughout the day.

Upper body exercises are important as well and can be done without any equipment. Wall Push ups are done by standing about 2-3 feet away from a wall with your hands on the wall at chest level. Now lower your body toward the wall by bending your elbows and then extending.

Remember that ANY amount of physical activity is worthwhile. Parking further away from your destination, taking the stairs if you are only going 2-3 flights, carrying your own groceries when possible and taking the time to play with your son are great ways to increase your activity without having to specifically designate 15-20 minutes a day to fit it in. You want it to become part of your life, so take every opportunity to make changes happen today!

Good luck!!

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