Tldr: basic information about weight loss for those who are overweight/obese
67% of adults are now overweight/obese. This means that those who are not are automatically more rare and of higher value. This post is for those who are in this category. You can figure out if you are in this category by figuring out your bmi. Or if you want to be difficult and argue with me about the validity of bmi you can find out your waist-to-height ratio.
Losing weight is not hard even though people scream it is. At the beginning (if you are overweight/obese) you don't even have to exercise. All you have to do is balance the equation. The ideal human body is an equation balanced by eating less calories than you use. You can figure out how much you use by googling BMR and figuring it out.
After figuring out BMR you start counting the calories you eat and your daily deficit would probably be around 200-500 by eating 1200-1500 calories a day.
For the first month stick to this number religiously. Weigh yourself every week at the same time wearing the same thing (or nothing). This isn't for cruelty but to make sure you are properly balancing the equation.
If you are not losing weight sticking at a deficit then one of two things (or both) can be happening.
• you're lying and not counting everything/miscounting
• you're BMR is lower than what you previously thought, so you need to eat less calories than you are currently OR you need to add in exercise to expend more calories.
It doesn't matter what condition you have this is how weight loss/maintaining a healthy weight works.
The easiest way to ensure success is to plan properly. Research different foods and find out their calories and plan meals for the week. Stop drinking sodas and stop eating fast food (one combo meal is commonly around 1000 calories).
No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable - Socrates