The most important thing is to calculate the number of consumed and expended calories. In this case, food should be complete - proteins, fats, carbohydrates, vitamins, minerals. Calorie expenditure should be greater than the intake. At the same time, systemic physical activity, the elimination of bad habits.
15-60 minutes a day for sports, and there is only what you cook yourself. The products should be normal. It would be nice to build your sex life so that you have sex at least once a week, with another person, and not with yourself.
Hello. You know, you can lose weight at home quickly and without much difficulty. But provided that you do not have endocrine diseases that disrupt metabolism. If there are problems with hormones, the thyroid gland, diabetes mellitus, you will have to lose weight under the supervision of a doctor and, most likely, with the help of medicines.
If there are no serious pathologies, you will cope perfectly on your own. All you need is willpower.
So, your actions. Start counting calories. You should be spending more than you eat in a day. This is the first and foremost condition for losing weight. It is better not to sit on rigid diets. Restriction in products gives a temporary effect, and spoils health forever.
Be sure to increase your physical activity. If there is no time for classes in the gym, walk more: to work, from work, on business and to the store. Forget the elevator. Walk with friends and alone, ride a bike. For example, a dog helps me out a lot. Every morning, 1.5 hours of active walking keeps you in shape.
But neither sports nor calorie counting will help you lose weight if you do not eat well. Replace simple carbohydrates (white rice, pasta from soft wheat, sugar, sweet fruits, pastries) to complex. Do not give up fat and especially protein. Learn to count BZHU. If you do not know what it is and how to count, read the article How to calculate BJU with a balanced diet. Everything is described in detail there.
Don't skip meals. Be sure to have breakfast. In the morning, the thyroid gland is most active, so foods are quickly converted into energy. Leave 300-400 kcal for dinner. And don't forget to drink. Green tea without additives is especially useful. Nutritionists say it speeds up fat burning.
If you constantly feel hungry - use whey protein . The product is specially designed for people with low to moderate physical activity. You will definitely not get better from it and you can greatly reduce the calorie content of the diet without harming your health. And be sure to get enough sleep.