What foods are good for promoting natural weight loss?

Question

Hi. I am in my 40's, 6'3" and about 270 pounds. I gave into depression and got fat partly because of dealing with the Covid-19 pandemic and crisis last year. I got lazy and ate a lot of junk.
I know I need to lose weight and exercise regularly. I have gotten so fat and heavy it's challenging getting down on the floor or ground and doing simple pushups. I am too fat and heavy to do simple jumping jacks.
I know I need to take better care of my health and be more concerned and conscientious about my diet and eating properly.
I was told losing weight is a priority because that will help alleviate pressure and stress in my back and joints. I had issues with my back, head, neck, legs and joints.
I need foods that are good for all the reasons given above. I know I should consult a physician and dietician/nutritionist regarding all of this but there is stuff I can be doing in the meantime until I am seen by them.
I need to buy healthier foods and stay away from foods high in sugar, salt and fat, and I can cut a lot of junk out of my diet. I need to stop buying certain foods out of habit and stop ordering delivery food so much.
I am concerned about my diet and nutrition and overall health. Almost every time I had gotten my blood pressure read by a blood pressure machine at my nearest local supermarket I kept getting readings that said "Stage 2 hypertension". I know that's not good.
Please help. Thank you.

Leafsfan29-Embrace the drought! · Answer

I'm similar size/age.  My weight gain came as a result of quitting smoking.

Diet: everyone has something that works.  Being in my 40's, my doctor and I came up with a hybrid paleo/Mediterranean diet that works.  Basically, lean proteins, limited complex carbs, and fruits/veg and very little sugars/refined flour/carbs (I have one cheat day a week).  Learn to cook (I only eat restaurant food 1-2x per week if that).  For now, focus on sugar.  It'll curb any pre-diabetes issues.

Exercise: start small.  Avoid exercises that put stress on your joints so jumping jacks and running on concrete aren't good.  I take my dog on a 20-mnute walk 2x/ day and will ride my bike when it's warm enough.  I also stretch every day.  When our dips*** premier Tommy Boy (Doug Ford) allows golf courses to re-open I'l be back out there playing (I ride at my home course but I'll play nine holes at a closer course that's flat and easier to walk).  The biggest thing?  Move every day.

Mamawidsom · Answer

I'd strong encourage you to try a keto diet at a daily calorie rang of 1800-2000 calories. You will have fewer cravings, feel more satisfied, decrease inflammation, and improve your nutrition if you eat 6 just of veggies per day, 12 ounces of good quality protein (fish, meal, poultry, eggs, etc.) and get good fats from things like olive oil and avocados.

What you want to avoid is processed carbs (bread, cereal, crackers, pasta, corn, chips, rice, potatoes, etc.) juice, milk, and and processed or fast foods.

What foods are good for promoting natural weight loss?

2 Answers