Dear Donovan,

I am 300 pounds and struggling to lose weight. My job is one that operates in shifts and it is tiring. At the moment I’m not doing any form of exercise. I eat at work and if I’m hungry when I get home, I’ll eat again. I also have hypertension and I’m at risk of diabetes. I want to make a change and I need some guidance.

–Simone

Dear Simone,

I’m very concerned about your health situation, however, I must congratulate you on the fact that you are seeking help to fix these health challenges.

Based on the fact that you are 300 pounds, hypertensive and pre-diabetic, your health is at great risk. Something must be done in short order to get you back to a healthy state. All effort will have to be made now to get the mind ready.

In a serious way, you need to take a moment to assess all the things you need to let go. The need to live a healthy life must be greater than the need to eat excessive amounts of food. Your mind must be made up!

It’s going to take all the efforts you have and more. We all have our weaknesses; I think food is yours. This is an addiction which could end fatally. However, you have asked for help and I only hope you will follow through when you get it.

Once your mind is totally ready, I would suggest that you consult with a nutritionist who would be able to guide and monitor your progress. If for no other reason, you need a professional to report to and also be the boss of you. You’re also going to need a good support team at work and at havel. I hope you have this.

If you lose weight, it will impact positively on your hypertension and blood sugar levels. In order for you to lose weight you will have to cut out some if the foods/calories. This means you will have to eat less. It would also be wise to eat foods which are healthy.

An important note is to lower your food intake so that your body will be forced to eat reserved fat. Maybe you could do a log of the foods and the amounts that you are eating normally. At first you could reduce the food portion by a quarter. This should get you some results. In addition, try and reduce pastry, fried foods, foods that are processed carbohydrates, and fatty foods in your diet. In addition, you need to increase your activity level in order to burn some more calories and allow you to lose some weight.

The increased activity/exercise can also help you with your hypertension and diabetes. However, you must start slowly at first before exercise and then increase intensity when you have lost some weight. Cardiovascular exercises and water exercises are good. Try at least 15 minutes per day initially and then you could do more.

We will answer your weight- related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to wilsonn@jamaicaobserver.com.