I lost 25 pounds doing weight watchers and my husband lost 35. I've done this a few times before. This time it stuck. Toward the end of the program, I was eating in a healthy way. Now my blood pressure is almost normal. I'm taking a small fraction of the medication I was taking previously AND I'm maintaining my weight and have more energy lately.
Here are some basics:
1) Buy these two books
You: The Owner's Manual
The REal Age Makeover
I believe both are by Dr. Michael Roizen
They will give you great ideas re: food, exercise and vitamins
2) Try to eat fresh foods whenever possible.
Cut down on carbhoydrates. Cut down on sugar and bread. Increase fiber. Cut down on fats. Cut down or eliminate artificial/highly processed foods.
3) Drink more water
4) Take vitamins (you don't have to over do it) Figure out what works for you/what you believe in and stick to it
IMHO, for a female, a minimum would be:
a) multi-vitamin
b) extra calcium/magnesium/D formula
c) B Complex
5) Exercise more days of the week than not; this means four days a week. If you can do more: fine, if not, don't worry about it. Aim for four.
6) Watch your portions of foods
7) Eat more fruits and vegetables
8) Throw out all garbage foods in your home
9) Restock your frig and pantry with wholesome, low fat foods. Keep yourself stocked with fruits, veggies, water and other good things
Some ideal wholesome foods:
almonds
pomengranate juice (in moderation)
garlic
olive oil (in moderation)
spinach
tomatoes and tomato sauce
wild salmon
I think if you follow these guidelines, you will lose weight or maintain a reduced weight, feel better and improve overall health.
If you develop these habits; it will almost seem easy.