Losing Weight Safely: A Guide for a 19-Year-Old Female at 140kg

Dear reader, if you are a 19-year-old female weighing 140 kilograms and feeling overwhelmed by your body image, it is crucial to approach this journey with patience, support, and balanced strategies. This guide aims to provide you with actionable steps to achieve a healthier lifestyle while addressing potential underlying issues such as cravings and psychological factors.

The Importance of Seeking Professional Help

It is absolutely vital to start with a health check-up from your doctor. Your doctor can provide dietary and exercise advice and may recommend entering a treatment program if needed. If you live in a country with universal healthcare, like Canada, Australia, or the UK, you may be eligible for in-house programs that can support your journey. These programs often include psychological therapy that can help you address any underlying psychological trauma or eating disorders.

Setting Up a Healthy Routine

To embark on your weight loss journey, it is important to establish a routine that supports both your physical and mental health. Here are some practical steps you can take:

1. Wake Up Early in the Morning

Try waking up early, ideally before the sunrise. Morning can be a productive time for both your mind and body. Consider setting your alarm for 6 AM during the winter months to get a good start on your day.

2. Hydrate with Warm Water

Begin your day with a glass of warm water. This mild liquid can provide a natural energy boost and help you feel more awake.

3. Exercise and Walk Regularly

Engage in physical activity daily. Aim for 10,000 steps and consider running on alternate days. Start with a simple walk and gradually increase the intensity of your exercise routine by adding skipping, jumping, and stretching. Meditation can also help you center your mind and focus on your goals.

4. Focus on Nutritious Meals

Eat a healthy breakfast to start your day, choosing nutrient-dense foods like oats or vegetable smoothies. For lunch, opt for a balanced meal pairing whole grains with vegetables, avoiding junk and oily foods.

5. Beware Post-Meal Consumption

Avoid drinking water after your main meals, but ensure you are hydrated throughout the day. Aim to drink at least 4-5 liters of detox water consisting of herbs like mint, tulsi, and lemon.

6. Plan Your Dinnertime

Have a light dinner before going to bed, ensuring it is at least 4 hours before you sleep. This can help prevent midnight snacking and support better sleep quality.

Addressing Cravings and Psychological Support

Addressing cravings and potential psychological issues is also critical. Cravings can be managed through mindful eating and finding healthier outlets for stress. Consider keeping a journal to track your thoughts and emotions around food to better understand and address any underlying patterns.

Consider seeking professional help through therapy or counseling. A holistic approach, focusing on body, mind, environment, and relationships, can provide a well-rounded support system for your well-being.

Conclusion

Challenging your weight loss journey can be daunting, but remember that you deserve health and happiness. By taking the steps above and seeking professional support, you can make positive changes in your life. Wishing you courage and a smooth journey towards a healthier you.