Cheryl Forberg, RD. Biggest Loser Nutritionist

        I am living in South Korea and the apartments here do not have ovens to bake in.  Everything we eat here has to be fried, microwaved or boiled. I figured I would try to count calories, but it's difficult because everything is in Korean. I have already stopped drinking soda. In its place, I have been drinking mineral water and juice.
Tammy

Tammy's BMI

Body Mass Index is a number that measures body fat using height and weight. At 319 pounds and 5' 7", Tammy's BMI is 50, which places her in the category of morbid obesity.  This means that her weight  significantly increases her risk of one or more obesity-related health conditions or serious diseases. Morbid obesity—also called "clinically severe obesity"—is defined as being 100 pounds or more over ideal body weight or having a Body Mass Index (BMI) of 40 or higher

See this link to calculate your BMI   
 
People who are overweight or obese have a greater chance of developing high blood pressure, high blood cholesterol, type 2 diabetes, heart disease, stroke, and some cancers

Weight loss is recommended for  people who are considered obese (BMI > or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors.  Tammy has at least two of the following risk factors. (She mentions diabetes in her family also but did not indicate whether her own blood sugar is high)

RISK FACTORS include:

• high blood pressure (hypertension)

• high LDL-cholesterol ("bad" cholesterol)

• low HDL-cholesterol ("good" cholesterol)

• high triglycerides

• high blood glucose (sugar)

• family history of premature heart disease

• physical inactivity

• cigarette smoking

Even a small weight loss (just 10 percent of her current weight) can help her lower her risk of developing diseases associated with obesity.
 
Tammy should talk to her doctor to find the best recommendations for how much/what type of exercise she can safely include in her weight loss regimen.   Her physician can evaluate her  BMI, and other risk factors for heart disease. An RD (registered dietitian)  can help determine a daily calorie budget for Tammy.
 
In terms of this question:

I figured I would try to count calories, but its difficult because everything is in Korean.

Yes, it's hard to count calories when you can't read the label. And not all foods that we purchase have nutrition labels.  The same problem exists when we dine out.  Restaurant menus usually don't include a calorie count or list all of the ingredients.  If you are choosing foods to eat at home, there is an even bigger challenge when you don't have an oven, which is part of Tammy's dilemma.

One of the best ways to avoid these issues is to choose whole (unprocessed) foods.  The Biggest Loser eating plan recommends plenty of fresh fruits and vegetables, whole grains, lean proteins as well as some healthy fats.   

In terms of this question:

I have already stopped drinking soda. In its place, I have been drinking mineral water and juice.

Eating your calories is the best option when you're trying to lose weight.  The exception to this is drinking milk, since most Americans are not getting enough calcium in their diets. 

In terms of juice, if you're trying to lose weight, choose whole fruit over fruit juices. Fruit juice contains less fiber so it’s not as filling as whole fruit and it’s more concentrated in sugars. When you do choose juice, a serving size is 4 ounces (1/2 cup).

Hope this helps Tammy -- good luck!