Portion management: You probably eat too much too fast. Try eating smaller meals more often throughout the day. Essentially, your doctor is telling you the right things. You’ve got to lose weight. There is a correlation between sleep apnea and being over weight. Don’t buy any fat-burners you’ll be throwing money away. There are some natural weight loss supplements that may help you. Make sure you learn the difference between fat-burners, fat blockers, and weight loss supplements. You’ll need to do some of your own research, but the key is to be discipline in your diet, hydration, and sleep. You’ll need to possibly make a life chart to document the areas you’re lacking in. Make a life chart documenting your food intake, sleep, hydration, and exercise every 24 hours for one week. From this you should be able to see some common yet critical mistakes that you’ll need to correct.
I have a question regarding this method. In college i was drinking lots of beer and pigging out at 3am on fastfood ect. I cut my calorie intake to 1400 a day consisting of 1 large meal normally 1000 calories for lunch and 400ish for dinner. I am disabled and my activity level for fitness is low. I went from 195 to 145 in 90 days i felt good and looked good after all that fat was gone. After Graduating I went to working out every other day weight lifting(just arms/upper body) every other day and i went to 150 5’8 30 inch waist. Keep in mind my legs dont carry much if any muscle, i know 150 sounds tiny. Well i started working a pretty crazy job money is good and i stopped working out. Now im 155 without the 10 pounds of muscle and I’m wondering if my 1400 cals a day of large lunch small dinner can work 4 years later now being late 20s I just feel like a fat mess 34 inch waist and less muscle overall. Any thoughts?