Hi I’m 18 years old and I currently weigh 208 pounds. I’m finding it very hard to stick to a physical routine and eating healthy, due to the fact that I work alot and do school. Do you have any suggestions on a heatly way to lose some weight, and a plan I can stick to. Thanks so much, Kayla. [via Ask Questions]

It is hard to lose weight if you do not have enough time to change your eating habits and exercise. But it does not mean you should not try. You can start with small things. In fact, it is better if you start small; it is hard to lose weight if you go cold turkey.

So what can you do? Well, first of all, ask yourself a question: “Why did I gain weight?” I do not know how you got to 208 pounds, but I assume you do know. Have you been eating a lot of commercially made foods that are often high in simple carbohydrates? Have you been eating a lot of sweets?

If the answer to any of those questions “yes, I have” – that is where you need to start. Here and here you will find my suggestions on how to lose weight safely as well as a few proven, structured diet programs that you can use. But you can start on your own.

Start walking; it is the best exercise for weight loss, which does not require a gym membership. All you need to do is to find anywhere from 30 to 45 minutes a day to walk. If you cannot walk every day, that is fine, try to find the time to walk at least 3 times a week.

You also need to change your eating habits. Eat 3 meals a day, plus 2 or 3 snacks. Breakfast is very important, so make sure you eat breakfast. If you are pressed for time in the morning, drink a low-carb protein shake.

Drop simple carbs from your diet. Eat protein, good fats and get your carbs exclusively from fruits and vegetables. Once a week, indulge your cravings and eat the foods that you crave, but only once a week, and only if you have been following a sound diet the rest of the week.