1) Blood Pressure:
If nothing else, I'm hoping you can get your blood pressure checked, if doctors visits are pricey and not fitting into the budget, I guess options could include, I don't know, pharmacies and the like perhaps? Any suggestions depending on your circumstances?
I'd add: most pharmacies in the USA (including ones in grocery stores) have free blood pressure checking machines.
Things that can help drop your BP:
Additionally: Drinking enough water. Long-term dehydration (which I think I mentioned earlier) causes an incredible number of health problems, including high blood pressure (as a result of thickening your blood, IIRC). If you live in a first or second world country, it's almost certainly your fault if you're not getting enough water.
Nothing too radical with how I did it but over the last year or so, I've dropped 17-20 pounds. The first ten or so pounds went in the first month of me actively trying but then it stalled out for months. Anyway, all I did was cut out almost all (like 90-95%) of all the junk and processed food/junk food etc in my diet (which was never much to start with) and also ate less of it.
Before I add to this, I should just remind everyone to check with their doctor before starting a new diet.
Anyhow, it's important to keep in mind you will lose more weight by cutting your caloric intake than you will from exercise. The Hacker's Diet
gives a great examples on this. It has a comparison between exercise activities (calories per hour) and foods. 3 slices of pizza have the same number of calories as 1 hour of non-stop tennis. Meaning if you keep eating like a dumbass you'll undermine the effect of any exercise you do, and most people don't have the time to exercise enough to counteract bad eating habits. Though the diet does encourage exercise, the point it makes is there's no substitute for eating fewer calories.
Additional steps for weight loss include trying to keep the total number of net carbohydrates low. Net carbs = carbohydrates - fiber. Greens are an excellent
fiber source because they also add vitamins and minerals to your diet. High protein, low carb diets will be more effective and safer than high carb, low protein, as has been proven scientifically with long-term, randomized controlled trials
If changing your meal plans is too difficult for you, there's a less complicated option available to get started. Eat less of the food you're already eating. Just cut the portion size of everything by 1/3. If your weight was stable based on what you're eating now, reducing how much of that same food you eat will cause you to lose weight until your body becomes stable on the new portions. At that point you'll either need to adjust your diet or your portion sizes again. There's a limit, though. Starving yourself isn't an option, and you should get your blood checked to make sure you're not malnourished.
I am aware there is some terrible information out there on long-term fasting. It's not a real option; you have to eat. When you go without food for too long your body begins cannibalizing itself for the nutrients it's not getting. This means at some point you will run out of those nutrients and your body's processes will begin to malfunction. Fat is mainly stored energy. You won't know you're malnourished by how fat you still are.
There's a lesser known side-effect of starvation as well. See... I may need Shan to correct me on the specifics, but basically when you eat food that contains things like mercury or other toxic metals (e.g. fish), your body essentially says, "What the fuck am I going to do with this? If I leave it in the blood stream this idiot is dead, but if I throw it at the liver or kidneys they'll shut down and this idiot is still dead. Well, I've got all this fat... I'll just cram it in there so it's out of the way and slowly leak it back into the blood stream over time to eliminate it."
So depending on how much toxic crap your body has in its backlog, making your body burn through all of its fat as fast as it can is a pretty terrible idea. This is one of the main reasons why people starving themselves mention feeling incredibly sick for the first week or two. Before you get any stupid ideas about "detoxing", keep in mind your body was already doing that
before your dumb ass decided to speed up the schedule. It's been shown that slightly overweight people tend to have the longest lifespans, and I'm willing to bet "toxin storage space" is a large part of why.
Walking everywhere possible and using the exerise cycle doesn't hurt either.
I think a lot of people under-estimate the value of walking. Sitting, like everything else these days, will kill you. So naturally most of the high paying jobs are jobs where you sit a lot. Even occasional breaks to get up and walk well help your leg circulation. Veins need muscle movements in order to help with their function.
4) Vitamin D
If you take a short break to walk outside during the day, you can combine light exercise with Vitamin D production. You can also easily find milk or orange juice with vitamin D added to it these days.
5) Vitamin B12
Eat a steak (religion-permitting), preferably grass-fed. In addition to B vitamins, beef contains fatty acid
that is believed to be good for heart health.