Looking for weight loss tips

I can relate a bit. I was 90kgs while working, now at 70kgs. Sustained calorific deficit is the only way. Diet and exercise. (1) Walking. Do a lot of walking. Walk while talking, while working if possible. It burns calories left and right. (2) Calculate your maintenance calorie requirement and use HealthifyMe to stay 10% below daily required calories. (3) Have 1 cheat day a week where you eat maintenance level (or even 10% above). Prevents your metabolism from getting used to lower calories and keeps your calorie burn rate high. (4) There’s no such thing as burning fat away from certain areas. Just focus on losing weight and you'll be good. (5) Introduce more protein in your diet (soyabeans, beans, rajma, etc.) to prevent muscle loss while in calorific deficit. You want to lose excess fat not muscle so lifting some weights daily for 10 mins goes a long way.

Strength training at least 4-5 days every week. Eat 1-1.5g protein per kg of body weight (paneer is the best protein, if you can eat eggs eat them, and add whey if you can). I dropped 25kgs in 1.3 years, you can too.

Go calorie deficit. That is the easiest way. Cut down on carbs and ensure you get whatever protein supplement to help you out. Ensure you walk 10k steps everyday

Consult a dietician along with a fitness trainer to help you get your diet plan along with some daily exercise which you can fit in your schedule. Apart from that try to follow these things: 1. Ensure you are hydrated properly (min 3-4 litres per day) 2. No sugar or deep fried food (if you can't avoid it completely then reduce the quantity) 3. Eat more veggies/fruits 4. Avoid eating palm-oil packaged foods (replace with chana, peanuts, khakhra, etc) 5. Try to have an early dinner (before 8 PM if possible) 6. Try to sleep early (Max by 12 AM if possible) 7. Move more (take one 5 min walking/standing break in an hour of sitting in the office) All the best!

First calculate your maintenance calories. Now if it's 3000, consume around 400-500 less calories per day. Inshort get into the caloric deficit routine. Its basic science and most people just dont follow it. Complete at least 8-10k steps per day. Cut down on all the junk and processed food. Start hitting the gym, else you will have muscle loss. Look into Body recomposition Strategy. Consume at least 1.5 gm protein per kg of bodyweight. Get your macros right don't eat a lot of carbs and fat. Supplement them with protein. It will take time dont expect results in 4-6 months.

Whatever you need to do, you need to find time daily towards it. Solve that 2hr commute if you can, unless that is done, you are completely drained and demotivated to take the essential steps

Went down from 95 to 78 in 6 months during Covid. Now at 84. I’d joined a fitness program called sohfit, for some time and did that religiously. Now workout 3/4 days, run once and yoga. Add to that walk in the evening, don’t put a lot of restrictions on food over the weekend although I do intermittent fasting on weekdays and have salads for lunch and simple Indian food for dinner. My2 cents would be, download MyFitnessPal and use it. Gives you an idea of how much you are eating, do intermittent fasting if you can manage it. And walk 10k steps ideally + do workouts 3/4 days a week (start with 5/6 and you end up slowing down). Cut out sugar, wheat, maida, white bread and white rice (go with other rice). Add millets, amp up on daal, veggies. Do consult a coach/ fitness program/ trainer at the beginning. Once you get into the flow you’d be able to figure it out on your own

I have been gaining and loosing weight on and off. Now,I have joined fittr. Please take professional help, it will help you and you learn a lot.

PS : I am vegetarian

Find a gym near office and workout there before/after office. Easier to build routine and will reduce one extra commute to/from gym.

Go for a low carb diet. I was 100kgs before and now 85kg. Eat high fat moderate protein and low carb food. Eat more eggs, chicken, dahi, paneer etc. go on a calorie deficit. You've to work hard but you will achieve it

Height?