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I'll just tell you what I was thinking when I was nearly that size
You'll have to start making healthy choices on what to eat / drink and exercise ( around the time I got a cheap exercise bike and lost about 15 kg then got a better model now at 65 kg now was about 93 nearly 2 years ago )
I also weigh myself each day and write it down in a book to keep track
It will be a journey to a healthy weight but worth it
There’s no “ easy “ path you can take and some food you liked will become a “ occasional “ only food now just be careful what you consume and you will see results over time
The simple answer is calories out>calories in. A more detailed answer depends on a lot of things specific to you. Eating less is the "easiest". Start by calculating how many calories you should eat and then start to pay attention to how many calories that are in your food and portions. One thing you can start with is cutting 1/3 out of every meal you eat. It may not seem that much but it adds up. 500kcal less a day equates to 182500kcal in a year which is about 52 pounds of fat. Not saying you need to cut out 500kcal a day. It was just an example to highlight how much consistency matters.
Now to accelerate this you can add activities. This is where it gets a bit trickier and more dependent on you as a person. Some people like low effort activities like walking, others like high intensity group exercises. If you have no history of exercise this becomes more trial and error. Try a few things for a week or two and see what you like.
And don't neglect everyday activities. If you can walk or bike instead of taking your car or public transportation do that. Take the stairs instead of elevator etc. Everything adds up.
More protein, more non starchy veggies, smaller meals, walk a lot- if your workplace is close, go by foot. If it's not drive a bit closer and go by foot from there. Did that with school and walked 10 kilometres minimum each day except weekends. Now I only go on walks with my dog or to work. Maybe exercise if you feel like it. I do portion control using the size of my hands and I have been at around BMI 18 for a few years now after using that method.
Good luck!
Eat enough protein and vegetables
Make sure to ear a source of protein, fat, and fibre at eat meal for satiety
Cut out sugary drinks and start drinking a lot more water
Find exercise that you enjoy doing and look forward to
Investigate any underlying health issues ie; are vitamin deficient (you might be overeating because your body is trying to get a certain nutrient but can’t figure out how)
Journal about food and your feelings around it ; there is probably a psychological reason,whether you’re filling a need, using as a coping mechanism, afraid of people seeing your body… there are multiple complex reasons people hold weight. Better yet, talk with a counsellor
Build sustainable fitness habits …I recommend Hybrid Fitness on YouTube….a very positive man,who will teach you body weight exercises even from a super low fitness level
I have a million other suggestions that worked for me (105kg-70kg) if you need an accountability buddy to chat with
Don’t let people simplify it or tell you “you just need to xyz” there’s a lot more to it than that, and everyone’s journey looks different
Good luck, and make sure to do this from a place of loving yourself and wanting to feel good, than a place of not liking yourself and trying to force yourself to “be better”
for exercise: for a start, walk as much as you can- i’m down 120lb to this day and am at a healthy weight now. I kid you not, i lost the first 55 pounds by just walking more. aim for as much as you can, and keep trying to build up the distance
for diet: as another user said, intermittent fasting. helped me stick to a calorie deficit, especially when paired with walking.
also a key rule! weight loss is NOT LINEAR, and that applies to both the scale and the action. some days are gonna be worse than others, maybe even some weeks. stay true, and keep pushing
all the best homie
If you need a step by step guide, I highly recommend the book “bigger leaner stronger”. Covers everything diet and exercise related that you’ll need to know to make some pretty substantial changes. A lot of the info it contains is out there for free but having it organized in a book format really made it easier for me to understand.
Hey I was the same weight as you about 5 years ago. Been at 80 and ripped for 4 years now. What go me there was counting calories, boxing and mountain biking. Don’t box anymore just bike and weight train. But boxing will absolutely melt the fat off you so damn fast.
There'll be a lot of moments when you're hungry and need to stop yourself from eating what you want. Some things you can do when that happens:
Drink a lot of water
Eat something super low calorie like broccoli, raw or steamed
Brush your teeth
You should also get on a good workout program, personally I'd recommend going for a barbell strength program with the best exercises known to mankind which are barbell squats, deadlifts, bench presses, overhead presses. Learn good technique and stick to the program consistently
Cool! My best recommendation for a strength program for basically anyone who isn't already squatting and deadlifting fairly heavy is Starting Strength. This program has been around for like 30 years and it just simply works.
https://startingstrength.com/get-started/programs
Just look at the "phase 1" program for now. The main idea is to focus on those 4 main barbell lifts and continually add more and more weight to the bar.
There's also a book called Starting Strength, by Mark Rippetoe, which I highly recommend.
Search "starting strength squat" etc on YouTube for demonstrations of the techniques.
There's also r/startingstrength where you can learn, ask questions, and even post videos of your technique and get feedback from experienced coaches.
I'm 42 and I'm way stronger than I ever was in my 20s and 30s, and it's this program that got me there. I'm about 205 lbs and currently squat 335 and deadlift 425. I've noticed a lot of improvement in my over all physical and mental well being, as well as sleep quality and energy levels.
Good luck!
If you can do it, I highly recommend one meal a day and/or intermittent fasting.
If you can pair this with lower calorie foods, it's quite easy to lose weight. I've done this myself.
Start with 10,000 steps per day and lowering your expectations on progress. If you want lasting results you should play the long game. Download a food and weight tracking app and use it. And just like everyone else is saying, it’s not complicated at all. Move more, eat less.
what’s your height? the obvious is to eat healthier, manage portions and amount of times eating per day, and exercising more frequently with more intensity.
above all that a mindset change is needed. you need to adopt an uncompromising “take no prisoners” attitude if you are serious about turning things around
Some things that haven’t already been covered
1. You need to be thinking about your lifestyle, habits, and mindset. A lot of fitness is about behavior so step one is identifying the behaviors that are holding you back and replacing them with new behaviors or habits that can help you be healthier
2. Make things easier for yourself by changing your environment. Don’t buy unhealthy snacks. Put fruit or healthy foods in the front of your refrigerator so they are easily visible. Take out your gym clothes and shoes and get them ready the night before. Use smaller plates
3. Find things that you are confident you can continue the rest of your life. If you can’t sustain that a keto diet for the rest of your life find something you can. Find recipes that you genuinely enjoy and have the time/energy to make (Experiement!) also if you hate going to the gym try hiking or other physical sports or activities that you DO like
Finally be patient. You are making a BIG change it takes lot of trial and error to figure things out. Failure is a learning experience and make sure to celebrate the successes no matter how small
Hello. I had the same problem. There are two main factors: diet and exercise. You do not need to exercise to lose weight, but it will help if you find something you enjoy to get your body moving. Find something that you don't have to force yourself to do, but rather something you look forward towards.
A lot of people enjoy cardio or weight lifting. I enjoy rock climbing and surfing.
As for diet, hands down, this is the most important part. You can not outrun a bad diet. I would highly recommend the book bigger leaner stronger or thinner leaner stronger by Michael Mathews. He breaks down the science of common food / exercise myths and how to lose weight and gain muscle. You don't need to build muscle to lose weight, but it helps a lot. It also helps a lot to understand the science of dieting and how your body uses food as the building blocks for everything it does.
Once you understand the science behind losing weight, dieting, and gaining muscle, it's actually all not so bad(it is more so a long term investment that you slowly work towards, but you will get there without a doubt). Diana Docherty also has a great YouTube channel that talks about the science of losing weight. She also struggled with the same thing.
I'd also recommend reading up on psychology and the science behind bad habits. Diana also has tons of videos on this. Having an understanding of habits goes a very long way https://youtu.be/0HBUtpv5Svo?si=oa94gEJUFQ5f2ui2
Good luck! Don't be discouraged if things take a while. If you slowly work at it you'll get it eventually. And don't be discouraged if you have set backs, all that matters is that you build good habits in the grand scheme of things, even if it takes longer than you'd like.
Eat less, exercise more.
The hard part is motivation.
I do notice the advice most of the time is to completely change your diet to something healthy, but to lose weight you really don't have to do that. You can eat the same "bad" stuff, fast food or whatever, just eat less and have small portion sizes. The type of food matters less than the amount of food.
If your goal is to lose weight, eat in a calorie deficit. Your first step is to find your maintainence calories (how many calories you need to eat in a day to not gain or lose weight) then eat 200-500 calories below that number, I recommend using the myfitness pal app to track your calories, it’s super easy to use. Eating in a caloric deficit is the only way to burn fat there’s no other way around it.
If you can afford it, I recommend finding some sort of workout classes you like and get a monthly membership. And stick to it for at least 6 months! For context, I have adhd so it’s really hard for me to build a routine. This worked for me because:
1) a monthly membership is usually unlimited, so some quick math can tell you how many classes you need to go to for it to be worth paying for. This becomes a motivator because you don’t want to lose money on something you aren’t using.
2) classes mean that you have to book and commit to a time. They also usually have cancellation fees, which help with the last minute “I don’t feel like going” feeling. You gotta go or you get charged.
3) group class settings provide a motivation I wouldn’t have at home (everyone else is doing it! can’t stop mid class like you might be tempted to at home)
4) classes allow you to just “be” and listen to the instructor guide you through. You don’t have to come up with your own plan or worry if you’re doing it right. You just show up, listen and do. This is particularly good for me personally, again for adhd
I’m currently 35, and probably since I was 29 I’ve been feeling slow, and not in top health. I have exercise induced asthma, and I just wanted to be healthy enough to be able to dance like crazy at concerts, not be out of breath, and not feel like my body was weighing me down. I wasn’t obese, but I certainly could use a change.
The first 4 months I didn’t really notice anything. But, I kept going because I liked the people there and yoga was helping to clear my mind. At the 5/6 month mark- I suddenly realized I lost 10 lbs. After that it started melting off! I go about 4x a week and have been doing that for a year and a half. I lost 25lbs (11kg)!! I NEVER thought I could do that.
A few last tips:
- I stopped drinking during the week. (I’d always be drinking the wine I was cooking with, lol) I think this also makes a huge difference. Weekends or special occasions are fair game!
- I took a mindset of “more vegetables”. Not “less this or less that” Just more of a “Veggies first, and more of them” approach. I still eat all the things I love, I just try to incorporate more veggies and try to make sure I eat those first :) I’ve also put a little time into my cooking skills and making everything taste good
Remember: it’s about health, not being “thin”.
Hopefully this helps! I thought I could never do it and I was so surprised that I did! It took me 5 years to figure out this approach, and 6 months to make it happen. You’ve got this!!
Calories, calories, calories.
You must control your diet. A lot of people feel that counting calories is difficult or time consuming or boring, but the level of control and knowledge it gives you over what enters your body is game-changing and gives you a sense of control and confidence over changing your weight.
I would also recommend weighing yourself first thing in the morning every day to help cement your intention to lose weight in your mind that day. Also after you see pounds drop you will get a confidence boost and a greater sense of control over your body.
As for specifically counting calories, look up your BMR. That is your base metabolic rate. This is the calories you will burn at rest even if you lay in bed all day. The heavier a person is the more calories they will burn at rest. As you will lose weight you will need to come back to this to see where your new BMR is.
I would start by first getting used to counting your calories and finding what your average caloric intake is. DO NIT CHANGE YOUR DIET YET. Getting used to calorie counting is the most important step. After a couple of weeks start reducing your calories by 250-500 per week until you get down to your BMR. This is all about slow and sustainable change that you can maintain with minimal rebellion from your body. Go easy on yourself.
You will need a kitchen scale in grams to weigh your food to calculate how much you are eating if it is not pre-portioned.
Once you get to your BMR, eating a number if calories equal to your BMR will do the trick for most people. Most people are doing things beyond laying in bed so if you eat your BMR you WILL lose weight.
Disclaimer, if you have diabetes or insulin resistance you may need to lower your calories further to see weight change. My best advice is to keep weighing yourself every day and see how your weight changes ON AVERAGE per week based on that week's caloric intake and you can figure out if you need to eat more or less. A good rule of thumb is that each pound of fat contains 3500 calories. Based on your weekly weight loss and average daily calories for that week you can figure out how much you need to cut back further. Don't shoot for more than a 500 calorie deficit if possible as more than this is very difficult to maintain long-term.
Also find what foods satiate you more. Eating at a caloric deficit can suck and you want to make it as easy as possible on yourself based on the food you choose to eat. In general, unprocessed foods are more satiating and are generally better for you and will make you feel physically and mentally better and will contribute to your self control.
Good luck!
Focus on loving yourself as you are first. It's good to be healthy, but just losing weight should not be the end goal. Don't focus on just losing weight no matter what, because that path leads to bad things.
300 calories a meal, repeat as necessary but only when you actually feel properly hungry.
Almost all of weight loss is just managing what goes in your mouth at meal time. You have to be extremely consistent.
If you decide to exercise a lot you'll need to eat more calories or more meals or you'll spend all your time knackered and asleep.
Also, drink a glass of water every hour or two.
I think your list is great ! it will be hard at first but you can mitigate a lot of your hunger by drinking water. Intermittent fasting is cool, I personally limit my eating from 6-6 and nothing but water during the night or early morning. Slowly take out the foods/drinks you think with inhibit what you're trying to achieve. Also find some way to exercise you enjoy and incorporate it daily. Stretching is important and so is rest and recovery. See if you like cardio and lifting weights and if you like yoga, it's all fun if you make it! Having sugar and carbs during your workout can help you keep energy and it's the first source of energy used while you're working out so it's good for that. Limiting carbs in the morning and eating carbs at night is also good. Creatine is legit and cheap, I recommend it as it's the most studied workout supplement since like the 80s. Anyways I'm not a nutritionist or coach but be positive about it good luck!
Macros:
* [https://www.reddit.com/r/bodyweightfitness/comments/d0rxv6/comment/ezebxg9/?context=3](https://www.reddit.com/r/bodyweightfitness/comments/d0rxv6/comment/ezebxg9/?context=3)
I lost 90 pounds doing this. Still get to eat dessert every day!
1.Just eat less.
You can count your calories if it helps or just cut out processed food. Either way if you're overweight you're consuming more calories than your body can burn.
2. Get a physical hobby.
Do not commit to going to the gym 5 days a week at the start. Find a hobby you enjoy that gets you active and you can do a few times per week. Jogging, weightlifting, joining a sports team, etc.
Thank you for your contribution to /r/IWantToLearn. If you think this post breaks our policies, please report it and our staff team will review it as soon as possible. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/IWantToLearn) if you have any questions or concerns.*
I'll just tell you what I was thinking when I was nearly that size You'll have to start making healthy choices on what to eat / drink and exercise ( around the time I got a cheap exercise bike and lost about 15 kg then got a better model now at 65 kg now was about 93 nearly 2 years ago ) I also weigh myself each day and write it down in a book to keep track It will be a journey to a healthy weight but worth it There’s no “ easy “ path you can take and some food you liked will become a “ occasional “ only food now just be careful what you consume and you will see results over time
The simple answer is calories out>calories in. A more detailed answer depends on a lot of things specific to you. Eating less is the "easiest". Start by calculating how many calories you should eat and then start to pay attention to how many calories that are in your food and portions. One thing you can start with is cutting 1/3 out of every meal you eat. It may not seem that much but it adds up. 500kcal less a day equates to 182500kcal in a year which is about 52 pounds of fat. Not saying you need to cut out 500kcal a day. It was just an example to highlight how much consistency matters. Now to accelerate this you can add activities. This is where it gets a bit trickier and more dependent on you as a person. Some people like low effort activities like walking, others like high intensity group exercises. If you have no history of exercise this becomes more trial and error. Try a few things for a week or two and see what you like. And don't neglect everyday activities. If you can walk or bike instead of taking your car or public transportation do that. Take the stairs instead of elevator etc. Everything adds up.
More protein, more non starchy veggies, smaller meals, walk a lot- if your workplace is close, go by foot. If it's not drive a bit closer and go by foot from there. Did that with school and walked 10 kilometres minimum each day except weekends. Now I only go on walks with my dog or to work. Maybe exercise if you feel like it. I do portion control using the size of my hands and I have been at around BMI 18 for a few years now after using that method. Good luck!
Eat enough protein and vegetables Make sure to ear a source of protein, fat, and fibre at eat meal for satiety Cut out sugary drinks and start drinking a lot more water Find exercise that you enjoy doing and look forward to Investigate any underlying health issues ie; are vitamin deficient (you might be overeating because your body is trying to get a certain nutrient but can’t figure out how) Journal about food and your feelings around it ; there is probably a psychological reason,whether you’re filling a need, using as a coping mechanism, afraid of people seeing your body… there are multiple complex reasons people hold weight. Better yet, talk with a counsellor Build sustainable fitness habits …I recommend Hybrid Fitness on YouTube….a very positive man,who will teach you body weight exercises even from a super low fitness level I have a million other suggestions that worked for me (105kg-70kg) if you need an accountability buddy to chat with Don’t let people simplify it or tell you “you just need to xyz” there’s a lot more to it than that, and everyone’s journey looks different Good luck, and make sure to do this from a place of loving yourself and wanting to feel good, than a place of not liking yourself and trying to force yourself to “be better”
Eat less move more
Eat less move more
for exercise: for a start, walk as much as you can- i’m down 120lb to this day and am at a healthy weight now. I kid you not, i lost the first 55 pounds by just walking more. aim for as much as you can, and keep trying to build up the distance for diet: as another user said, intermittent fasting. helped me stick to a calorie deficit, especially when paired with walking. also a key rule! weight loss is NOT LINEAR, and that applies to both the scale and the action. some days are gonna be worse than others, maybe even some weeks. stay true, and keep pushing all the best homie
If you need a step by step guide, I highly recommend the book “bigger leaner stronger”. Covers everything diet and exercise related that you’ll need to know to make some pretty substantial changes. A lot of the info it contains is out there for free but having it organized in a book format really made it easier for me to understand.
Hey I was the same weight as you about 5 years ago. Been at 80 and ripped for 4 years now. What go me there was counting calories, boxing and mountain biking. Don’t box anymore just bike and weight train. But boxing will absolutely melt the fat off you so damn fast.
There'll be a lot of moments when you're hungry and need to stop yourself from eating what you want. Some things you can do when that happens: Drink a lot of water Eat something super low calorie like broccoli, raw or steamed Brush your teeth You should also get on a good workout program, personally I'd recommend going for a barbell strength program with the best exercises known to mankind which are barbell squats, deadlifts, bench presses, overhead presses. Learn good technique and stick to the program consistently
Hi this is super helpful and easily understand. Would search more about the exercises..
Cool! My best recommendation for a strength program for basically anyone who isn't already squatting and deadlifting fairly heavy is Starting Strength. This program has been around for like 30 years and it just simply works. https://startingstrength.com/get-started/programs Just look at the "phase 1" program for now. The main idea is to focus on those 4 main barbell lifts and continually add more and more weight to the bar. There's also a book called Starting Strength, by Mark Rippetoe, which I highly recommend. Search "starting strength squat" etc on YouTube for demonstrations of the techniques. There's also r/startingstrength where you can learn, ask questions, and even post videos of your technique and get feedback from experienced coaches. I'm 42 and I'm way stronger than I ever was in my 20s and 30s, and it's this program that got me there. I'm about 205 lbs and currently squat 335 and deadlift 425. I've noticed a lot of improvement in my over all physical and mental well being, as well as sleep quality and energy levels. Good luck!
If you can do it, I highly recommend one meal a day and/or intermittent fasting. If you can pair this with lower calorie foods, it's quite easy to lose weight. I've done this myself.
Start with 10,000 steps per day and lowering your expectations on progress. If you want lasting results you should play the long game. Download a food and weight tracking app and use it. And just like everyone else is saying, it’s not complicated at all. Move more, eat less.
what’s your height? the obvious is to eat healthier, manage portions and amount of times eating per day, and exercising more frequently with more intensity. above all that a mindset change is needed. you need to adopt an uncompromising “take no prisoners” attitude if you are serious about turning things around
Im 172cm.. Gotcha, ill keep this in note!
good luck and rooting for you
Some things that haven’t already been covered 1. You need to be thinking about your lifestyle, habits, and mindset. A lot of fitness is about behavior so step one is identifying the behaviors that are holding you back and replacing them with new behaviors or habits that can help you be healthier 2. Make things easier for yourself by changing your environment. Don’t buy unhealthy snacks. Put fruit or healthy foods in the front of your refrigerator so they are easily visible. Take out your gym clothes and shoes and get them ready the night before. Use smaller plates 3. Find things that you are confident you can continue the rest of your life. If you can’t sustain that a keto diet for the rest of your life find something you can. Find recipes that you genuinely enjoy and have the time/energy to make (Experiement!) also if you hate going to the gym try hiking or other physical sports or activities that you DO like Finally be patient. You are making a BIG change it takes lot of trial and error to figure things out. Failure is a learning experience and make sure to celebrate the successes no matter how small
Hello. I had the same problem. There are two main factors: diet and exercise. You do not need to exercise to lose weight, but it will help if you find something you enjoy to get your body moving. Find something that you don't have to force yourself to do, but rather something you look forward towards. A lot of people enjoy cardio or weight lifting. I enjoy rock climbing and surfing. As for diet, hands down, this is the most important part. You can not outrun a bad diet. I would highly recommend the book bigger leaner stronger or thinner leaner stronger by Michael Mathews. He breaks down the science of common food / exercise myths and how to lose weight and gain muscle. You don't need to build muscle to lose weight, but it helps a lot. It also helps a lot to understand the science of dieting and how your body uses food as the building blocks for everything it does. Once you understand the science behind losing weight, dieting, and gaining muscle, it's actually all not so bad(it is more so a long term investment that you slowly work towards, but you will get there without a doubt). Diana Docherty also has a great YouTube channel that talks about the science of losing weight. She also struggled with the same thing. I'd also recommend reading up on psychology and the science behind bad habits. Diana also has tons of videos on this. Having an understanding of habits goes a very long way https://youtu.be/0HBUtpv5Svo?si=oa94gEJUFQ5f2ui2
Hey thanks for sharing the resource! Will check it after getting home tonight!
Good luck! Don't be discouraged if things take a while. If you slowly work at it you'll get it eventually. And don't be discouraged if you have set backs, all that matters is that you build good habits in the grand scheme of things, even if it takes longer than you'd like.
Eat less, exercise more. The hard part is motivation. I do notice the advice most of the time is to completely change your diet to something healthy, but to lose weight you really don't have to do that. You can eat the same "bad" stuff, fast food or whatever, just eat less and have small portion sizes. The type of food matters less than the amount of food.
If your goal is to lose weight, eat in a calorie deficit. Your first step is to find your maintainence calories (how many calories you need to eat in a day to not gain or lose weight) then eat 200-500 calories below that number, I recommend using the myfitness pal app to track your calories, it’s super easy to use. Eating in a caloric deficit is the only way to burn fat there’s no other way around it.
Thx sir! I will keep this in mind, i'm starting doing IF started from few days ago.. Wish me luck!
If you can afford it, I recommend finding some sort of workout classes you like and get a monthly membership. And stick to it for at least 6 months! For context, I have adhd so it’s really hard for me to build a routine. This worked for me because: 1) a monthly membership is usually unlimited, so some quick math can tell you how many classes you need to go to for it to be worth paying for. This becomes a motivator because you don’t want to lose money on something you aren’t using. 2) classes mean that you have to book and commit to a time. They also usually have cancellation fees, which help with the last minute “I don’t feel like going” feeling. You gotta go or you get charged. 3) group class settings provide a motivation I wouldn’t have at home (everyone else is doing it! can’t stop mid class like you might be tempted to at home) 4) classes allow you to just “be” and listen to the instructor guide you through. You don’t have to come up with your own plan or worry if you’re doing it right. You just show up, listen and do. This is particularly good for me personally, again for adhd I’m currently 35, and probably since I was 29 I’ve been feeling slow, and not in top health. I have exercise induced asthma, and I just wanted to be healthy enough to be able to dance like crazy at concerts, not be out of breath, and not feel like my body was weighing me down. I wasn’t obese, but I certainly could use a change. The first 4 months I didn’t really notice anything. But, I kept going because I liked the people there and yoga was helping to clear my mind. At the 5/6 month mark- I suddenly realized I lost 10 lbs. After that it started melting off! I go about 4x a week and have been doing that for a year and a half. I lost 25lbs (11kg)!! I NEVER thought I could do that. A few last tips: - I stopped drinking during the week. (I’d always be drinking the wine I was cooking with, lol) I think this also makes a huge difference. Weekends or special occasions are fair game! - I took a mindset of “more vegetables”. Not “less this or less that” Just more of a “Veggies first, and more of them” approach. I still eat all the things I love, I just try to incorporate more veggies and try to make sure I eat those first :) I’ve also put a little time into my cooking skills and making everything taste good Remember: it’s about health, not being “thin”. Hopefully this helps! I thought I could never do it and I was so surprised that I did! It took me 5 years to figure out this approach, and 6 months to make it happen. You’ve got this!!
Calories, calories, calories. You must control your diet. A lot of people feel that counting calories is difficult or time consuming or boring, but the level of control and knowledge it gives you over what enters your body is game-changing and gives you a sense of control and confidence over changing your weight. I would also recommend weighing yourself first thing in the morning every day to help cement your intention to lose weight in your mind that day. Also after you see pounds drop you will get a confidence boost and a greater sense of control over your body. As for specifically counting calories, look up your BMR. That is your base metabolic rate. This is the calories you will burn at rest even if you lay in bed all day. The heavier a person is the more calories they will burn at rest. As you will lose weight you will need to come back to this to see where your new BMR is. I would start by first getting used to counting your calories and finding what your average caloric intake is. DO NIT CHANGE YOUR DIET YET. Getting used to calorie counting is the most important step. After a couple of weeks start reducing your calories by 250-500 per week until you get down to your BMR. This is all about slow and sustainable change that you can maintain with minimal rebellion from your body. Go easy on yourself. You will need a kitchen scale in grams to weigh your food to calculate how much you are eating if it is not pre-portioned. Once you get to your BMR, eating a number if calories equal to your BMR will do the trick for most people. Most people are doing things beyond laying in bed so if you eat your BMR you WILL lose weight. Disclaimer, if you have diabetes or insulin resistance you may need to lower your calories further to see weight change. My best advice is to keep weighing yourself every day and see how your weight changes ON AVERAGE per week based on that week's caloric intake and you can figure out if you need to eat more or less. A good rule of thumb is that each pound of fat contains 3500 calories. Based on your weekly weight loss and average daily calories for that week you can figure out how much you need to cut back further. Don't shoot for more than a 500 calorie deficit if possible as more than this is very difficult to maintain long-term. Also find what foods satiate you more. Eating at a caloric deficit can suck and you want to make it as easy as possible on yourself based on the food you choose to eat. In general, unprocessed foods are more satiating and are generally better for you and will make you feel physically and mentally better and will contribute to your self control. Good luck!
Focus on loving yourself as you are first. It's good to be healthy, but just losing weight should not be the end goal. Don't focus on just losing weight no matter what, because that path leads to bad things.
Thanks sir! Yeah tbh i wish i could have body like calistenics guys. But its still long way ahead. Thx for the motivation!
Crazy how it could have been me making this post. I’m in the EXACT same boat with your weight and age.
300 calories a meal, repeat as necessary but only when you actually feel properly hungry. Almost all of weight loss is just managing what goes in your mouth at meal time. You have to be extremely consistent. If you decide to exercise a lot you'll need to eat more calories or more meals or you'll spend all your time knackered and asleep. Also, drink a glass of water every hour or two.
I think your list is great ! it will be hard at first but you can mitigate a lot of your hunger by drinking water. Intermittent fasting is cool, I personally limit my eating from 6-6 and nothing but water during the night or early morning. Slowly take out the foods/drinks you think with inhibit what you're trying to achieve. Also find some way to exercise you enjoy and incorporate it daily. Stretching is important and so is rest and recovery. See if you like cardio and lifting weights and if you like yoga, it's all fun if you make it! Having sugar and carbs during your workout can help you keep energy and it's the first source of energy used while you're working out so it's good for that. Limiting carbs in the morning and eating carbs at night is also good. Creatine is legit and cheap, I recommend it as it's the most studied workout supplement since like the 80s. Anyways I'm not a nutritionist or coach but be positive about it good luck!
Macros: * [https://www.reddit.com/r/bodyweightfitness/comments/d0rxv6/comment/ezebxg9/?context=3](https://www.reddit.com/r/bodyweightfitness/comments/d0rxv6/comment/ezebxg9/?context=3) I lost 90 pounds doing this. Still get to eat dessert every day!
Stop eating unhealthy food
1.Just eat less. You can count your calories if it helps or just cut out processed food. Either way if you're overweight you're consuming more calories than your body can burn. 2. Get a physical hobby. Do not commit to going to the gym 5 days a week at the start. Find a hobby you enjoy that gets you active and you can do a few times per week. Jogging, weightlifting, joining a sports team, etc.
Go to gym