Need advice on exercise & weight lose?

Question

I'm 35yrs old heart patient needing to lose 20lbs joining the gym at church for free which exercises are best & I'm already doing cardio for 30min & the weight isn't to exceed 40lbs so any info will help

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise (jogging, swimming, hiking, elliptical are the best for you) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

I like the best way you put up your data... it suggests you're expert approximately what you're doing and what you're hanging into your frame. Here are a few strategies / feedback: one million) You is also gaining muscle. Have your frame fats percent measured. If the percent is losing (over the years) it approach you're changing fats with muscle -- that's a well factor. To get your percent measured, get an evaluation from a instructor or purchase a frame fats measuring scale. You can regularly you your waist size / peak ratio (see on a few web pages), however they may be able to be misguided. two) Be certain your exercises are extreme adequate. The treadmill would possibly say you used three hundred energy, however mostly the ones instruments are off. three) You is also drinking too few energy and your frame is striking on on your fats. It all is determined by how extreme your exercises are. You do not point out what number of energy you're burning every day. four) You is also overtraining. This factors pressure, cortisol unlock, and slows your metabolism. Consider if this can be the case. I believe you're at the correct monitor. Your measurements undoubtedly do not sound out of whack and you can be hypersensitive. Perhaps go away the dimensions by myself and consciousness on what you spot within the replicate. You can be preserving water, thus the water weight for your stomach. Watch your salt stages. Hopefully I hit on some thing.

Answer 3

give your protein extra low calorie flavor by adding a salsa or chutney instead of a gooey cream sauce

Answer 4

Monitor your progress by noting your clothes fit looking in the mirror and taking photos

Answer 5

savory umami ingredients such as mushrooms low sodium soy asparagus and olives can help you feel full and add an earthy home y quality to your healthy dishes