Lifting weights

You can Google reliable sources like the American Heart Association, American Diabetes Association, Mayo Clinic, Cleveland Clinic and others to begin learning about good nutrition, even if you aren’t at risk for diabetes or heart disease. Some generally accepted basics for many people (but not everyone, don’t flame me if you are doing keto) is watch your intake of saturated fat, especially from animal products (meaning eat less fatty meats, cheese and full-fat dairy products), eat healthy fats from plant-based sources (like olive oil, nuts and avocado); eat fresh or frozen fruits and vegetables (canned is also okay if in water and not heavy syrup); eat whole grains (should say 100 percent whole wheat on the label) and eat a wide variety of different foods to make sure you’re getting enough vitamins and minerals.

“Good nutrition” differs based on your unique health, your risk factors for things like heart disease and cancer, and a whole bunch of other things. That’s why there is so many conflicting studies, opinions and diets.

sflano1783 wrote: »

Thats the thing I dont know much about good nutrition thats were I struggle at

One thing I've changed with my nutrition planning is modeled my diet after Jeff at Athlean-X. Nothing you do fitness wise will amount to anything if your nutrition is out of wack. I've stayed stagnant on my weight loss progress for a month because I stopped logging, and was eating maintenance level calories instead of staying in a deficit. I used to blow off macros as long as my calories were right, but i was left starving a lot of times. Protein and Carbs are roughly 4 calories per gram and fats are 9 calories per gram. I was eating high fat meals and wasting calories on fats. I have a better balanced diet now, and i'm in a 1,000 calorie day deficit feeling full. I would suggest watching a few of his videos on nutrition if you are struggling with the nutritional side of it. I've linked a couple of videos for you. But those are just the tip of the iceberg.

Also you don't have to lift, or lift heavy to lose weight at all, but growing lean mass increases your BMR which allows your body to require more calories to maintain your current weight. But it is more important to learn how to do a lift correctly before you add weight, if you get injured it is possible for you injury to sideline you, and for you to lose motivation as you're dealing with the injury. Go at your own pace and make the choices that you can sustain for a lifetime. It took X amount of years for us to get into the shape we got into through countless bad decisions, but through making small changes to our decisions little by little we can get healthy, and sustain the changes so we can live a better life. Good luck on your journey!!

You don't have to lift heavy weights...but you should strength train. You want to retain as much muscle as possible as you lose weight. As for nutrition, my husband and I focus on our protein and veggies. I buy big bags of different mixed vegetables and we pair a big serving of those with our protein of choice(he prefers chicken thighs, salmon, sometimes home made carnitas, or ground beef/turkey). We also like to have avocado once a week or so. I agree with making a plan. It can help you get on track.

Your diet determines your weight loss. Lifting weights determines what your body will look like after the weight loss.

The CDC recommends at least 2 resistance training sessions covering all major muscle groups a week.

Also most people are in assisted living because they don't have the strength for activities of daily life. Resistance training can help you avoid being one of them.