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fasted cardio in the am, download myfitness pal and track your food for a defecit. shoot for high volume low calorie foods.
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Originally Posted by
Mrs.Newyear1
I am only 20 and sledge i have high blood pressure as well and i have it under control with meds but i just had labs done to see if my thyroid and some other things have been effected by the blood pressure issue i am just waiting on a call for the doc to see what the results are. Also i am really bad about fast food and snacking it just seems like thats all i have time for but going to try the prep pros premade meals to try and get in healthier food and find healthier snacks the chips and soda. Thanks BOP
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Hi. Having hypothyroidism(low thyroid) can cause hypertension, or increased blood pressure. Other signs are fatigue, dry skin, gaining weight, or inability to loose weight, depressed mood, sensitivity to cold. Having gone through testing myself, I can tell you Dr.s are poorly educated on the subject.
Let me know the results of your test when you get them. The Dr. should have tested TSH, Free T4, FreeT3. Its the free or unbound hormone that matters, not the totals. If your TSH is over 3.0, you are hypothyroid. It used to be 4.0 but it changed in 2002. Although many Dr.s don't know this. Its really Free T3 levels though that are most important. This is what body uses for energy. T4 needs to be converted to T3 in the body, before its useful. Anyway we are getting ahead of ourselves. It might not even be an issue.
Like I said, don't overwhelm yourself. If you drink soda, switch to diet soda. Ideally you should be drinking 8-10 glasses of water/day. Its important to change your mindset first. Fastfood is toxic, addicting, has little nutrition, and is loaded with calories. Its designed to leave you wanting more. When you eat it, blood sugar levels spike fast and when they fall, you will be hungry again. Its the bodys way of trying to normalize blood sugar levels. Its a nasty cycle.
Give prep pros a shot. If you find yourself in a fastfood joint, order a grilled chicken salad. But use half the dressing. You will find as you eat healthier, you will feel so much better and energy levels will go up. Allow yourself a treat once a week, for one meal. Be careful though it will get away from u. I speak from experience on that one, lol. I have a killer sweet tooth.
Your Desire to Change Must be Greater than Your Desire Remain the Same!!
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Also please get a copy of your labs. You can get them online when there ready or pick them up in person. Don't rely on the Dr.s, they will only tell you if there out of range. But you can have low levels, that fall within range, therefore don't flag, but do tell a story.
Your Desire to Change Must be Greater than Your Desire Remain the Same!!
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What's your current weight and bodyfat?
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Current weight is about 150 and not sure body fat but most my weight is fat
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That's lightweight, I would just focus on building muscle.
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Sledgehammer has some good advice. You need to rule out hypothyroidism, and if you have it, get it managed. That will help IMMENSELY. Once you start losing weight, the hypertension will most likely come under control.
There are a number of approaches you can follow to lose bodyfat, but they ALL come down to: Calories in < Calories out. Concentrate on eating enough protein & fiber (veggies), minimize your carbohydrates (especially simple carbs). You could try a LOW carb approach (concentrating on protein & fat) or more moderate carb. Just realize that the things that will keep you full & satisfied are protein & fiber. Eliminate liquid calories as much as possible. They don't do jack to keep you satisfied throughout the day.
Conversely to Sledgehammer's suggestion, I employ Intermittent Fasting (IF). I actually eat TWO larger meals at the end of the day as opposed to 5-6 small ones. I use a 16/8 protocol, where I fast for 16 hrs & have an 8 hr eating window. Most authorities recommend 14/10 for females due to your hormones. Considering your daily calories will probably be around 1500ish, 5 meals of 300 Cal MAY not be satisfying. Personally, those meals would be just large enough to piss me off. IF makes my meals larger & more satisfying, and meal prep is a lot simpler. Check out Joy Victoria -. Joy Victoria is pretty awesome. I like her writing.
Another IF guide: The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health
Originally Posted by
bobhead
That's lightweight, I would just focus on building muscle.
I couldn't agree MORE! Hopefully, she won't be afraid she'll turn into she-hulk if she touches a barbell and starts to lift semi-heavy. Eating at/just below maintenance, her body would still respond by adding muscle for a while, thus speeding her metabolism up. If you're lifting, don't be discouraged if the scale doesn't move! Muscle is far denser than fat! Learn the basic compound barbell movements & do a program based around them. Your body WILL respond, and I PROMISE you that you won't be disappointed!
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