I lost 45kg over 2 years(100 lb), here is how you can do it without being overly disciplined.
1. Don't overdo it, if you cant imagine living forever with a change in diet then it wont work. Your perspective on that change will maybe change later on, take it easy.
2. Nutrition > Exercise, but exercising (or movement in general) made me crave healthier food.
3. First step - stop drinking anything but water, plain tea and black coffee. Becoming a tea or coffee snob helps as you still have something with flavour (even better than before to be honest). This alone accounted for 15kg loss.
4. Reduce candy and sweets, potentially cutting them out completely. Do this only after you don't crave soda and other sweet drinks or it wont stick. Another 10kg.
5. Move, more than before. No specific goal. Walking is better than nothing.
Ideally you start with strength exercises. I started with 2 water bottles that i would lift. Muscles burn calories.
6. Protein > Fat > Carbs really helped me. Mileage may vary, but after you get used to it you get hungry less frequently. BE CAREFUL WITH BIG DIETARY CHANGES. Best is to do it incrementally.
7. Better to lose continously and slowly than to force big weight losses in a short amount of time. Flabby skin etc.
8. Skipping breakfast / intermittend fasting helped me to reduce calories without having to count etc. Just a natural limit. Also my lunch is quite small now, but i eat a lot for dinner - not the healthiest but it works for me.
1. Don't overdo it, if you cant imagine living forever with a change in diet then it wont work. Your perspective on that change will maybe change later on, take it easy.
2. Nutrition > Exercise, but exercising (or movement in general) made me crave healthier food.
3. First step - stop drinking anything but water, plain tea and black coffee. Becoming a tea or coffee snob helps as you still have something with flavour (even better than before to be honest). This alone accounted for 15kg loss.
4. Reduce candy and sweets, potentially cutting them out completely. Do this only after you don't crave soda and other sweet drinks or it wont stick. Another 10kg.
5. Move, more than before. No specific goal. Walking is better than nothing. Ideally you start with strength exercises. I started with 2 water bottles that i would lift. Muscles burn calories.
6. Protein > Fat > Carbs really helped me. Mileage may vary, but after you get used to it you get hungry less frequently. BE CAREFUL WITH BIG DIETARY CHANGES. Best is to do it incrementally.
7. Better to lose continously and slowly than to force big weight losses in a short amount of time. Flabby skin etc.
8. Skipping breakfast / intermittend fasting helped me to reduce calories without having to count etc. Just a natural limit. Also my lunch is quite small now, but i eat a lot for dinner - not the healthiest but it works for me.