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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest diet and exercise programs for weight loss

Hello, I am overweight severely, but after medicial checks, my heart and body are fine. However, I would love to loose weight and within the next two years, be at a weight and a physical level to where I can join the U.S. Navy. What diet and exercise programs would you recommend? If I were to guess, I'd like to loose 200lbs. Please don't tell me any dangers of being overweight because I have just came through panic disorder, and I still get tense about it and other health issues. I certainly want to work my way to this weight loss and not over do it. Any other tips?
Thu, 2 Feb 2017
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General & Family Physician 's  Response
First of all begin to exercise regularly, at least 4 times a week if you don't have time. Do weight lifting with a certain program that I can send you an example if you want. You should eat proteins: white eggs, cottage cheese, cheese, milk , yogurt , chicken, fish and also a lot of salad and vegetable. You should take 0,8 g/kg protein per day. You should eat less fat and carbohydrates such as white bread, rice, spaghetti, cookies. Protein is important for building muscle.
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Suggest diet and exercise programs for weight loss

First of all begin to exercise regularly, at least 4 times a week if you don t have time. Do weight lifting with a certain program that I can send you an example if you want. You should eat proteins: white eggs, cottage cheese, cheese, milk , yogurt , chicken, fish and also a lot of salad and vegetable. You should take 0,8 g/kg protein per day. You should eat less fat and carbohydrates such as white bread, rice, spaghetti, cookies. Protein is important for building muscle.