# I am currently trying to lose weight within a year. I'm going to start exercising next week. I have asthma and I can barely do much intense exercising. Are there any safe supplements that I can take while trying to reach my goal?

Unfortunately, the majority - if not all - supplements that are labelled to assist with weight loss are absolutely useless.  The absolute best and proven way to lose weight safely is through a structured diet.

When I say diet, however, I'm not referring to one that you sign up for and then starve yourself, but one that you've catered to your goals.  Here's how to do it.

Calorie calculating

I'll try to outline this as simply as possible so you can follow these steps to assist your weight loss goal:

1. Everything we eat contains calories.  We also burn calories through daily activities such as breathing, moving about, exercise, work etc.
2. In order to lose weight, we need to consume LESS calories than we expend.  So, for example, if you need 2000 calories per day to complete all of your goals, and you eat exactly 2000 calories, your weight will stay exactly the same.  2000 - 2000 = 0.
3. Now for the science.  1 lb of fat is equivalent to 3500 calories.  So, to lose 1 lb of fat, you need to burn 3500 calories more than you consume.
4. This is quite a lot of calories, so the best method is to split that amount across an entire week.  3500/7 = 500.  So, to lose 1 lb of fat per week, you need to burn 500 calories more than you consume per day.  The best and easiest way to do this is through diet.
5. Now you need to calculate your daily calorie requirements.  Go to this Calorie Calculator and enter your details.  Remember to be honest.  You will be provided with the daily number of calories required to maintain your current weight.
6. Everyone's daily calorie requirement is different.  Let's say the calculator tells you that you need 2500 calories per day to maintain your current weight.  What you need to do now is subtract the 500 calories we worked out earlier from that total.  2500 - 500 = 2000.
7. We can now see how many calories you need to eat per day to lose 1 lb of fat per week.  In this instance, you would eat 2000 calories per day.

That's all there is to it.  There's no need for expensive supplements that won't work.  There's also no need to exercise if you really can't.  If you stick to the numbers the calorie calculator provides you, you're guaranteed to lose weight.

thanked the writer.

If you have athsma and can't do intense exercise, then I would avoid doing that for the time being. I don't know exactly what you mean by supplements, but if you're talking about pills etc for managing your weight, I'd try and avoid that.

I'd recommend just upping your activity levels by changing your day to day behaviour. For example, if there is a decision between walking to the shops or taking the bus, walk! Do odd jobs for your family, like washing up and walking the dog. These activities, although they may not seem like much, will, if you persist in doing them regularly, will improve your fitness levels simply by keeping you a bit more active, thus enabling you to lose weight whilst barely even noticing.

If you want to do some more organised exercise, I would just say that you should take it easy at first if you are new to the sport, and then just steadily improve from there. There isn't much point in pushing yourself too hard and then being unable to exercise due to exhaustion for the next couple of times. Work on slowly adding up the amount of exercise you can do, without burning out completely. This is a balancing act, some times you'll get it right, and sometimes you'll get it wrong, but you will get fitter and have a better lifestyle.

Hope I helped :)

thanked the writer.