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I had expirence of weight loss while I was in class 11th and 12th it was 30 kg in 9 months .My weight fell form 100kg to 70kg after my crush called me football
so my advice is :
A) do anything that force your heart to beat faster like walking using stair or swimming pool . If possible get a treadmill
B) I know you guys dosent have the time to do physical activity but atleast control your dam diet .On average human body burn 1700 calories just to maintain itself eating less will create a deficit.
C) Buy a weighting machine and install any weight tracking app it . Track your weight in morning after you used bathroom. It will create a sense of achievement
D)Track your calories . Every bit form roti to pani puri to anything that have enegry
E) Try to create a deficit atleat of 650 calories per day.
F) if want to munch try to carrot or my personal choice bottle of soda with black paper it helped alot with constant munching habit I developed that time
G) Last and final important advice dont follow strict routine make it dynamic and simple .
H) Get a good watch. My personal favorite is Samsung watch 7 ,
At time of weight loss it was samsung watch 4
My personal advice on some days you will have to eat outside if happens fast the whole next day or try to burn it of by workout (walking, swimming, jogging)
You can ask me question.
The experience where I had to resist my favorite food while my stomach growled with hunger. The experience of pushing through grueling pain in my legs while trying to reach my 12km target. The experience of constant looks from girls my age, giggling because I looked "funny" as a 6'2", 100kg fat boy with man boobs.
This advice doesn't come from delusion; it comes from constant struggle and genuine care for other humans who seem to struggle with the same issues I used to: health, low self-confidence, and bad eating habits.
Why should YOU accept a RANDOM INTERNET STRANGER'S advice?
Because I lost the damn weight. I know the ins and outs of weight loss and what a human being goes through psychologically during that journey.
Lastly, how the fuck is it "life advice"? The term "life advice" is too broad because any advice will affect a person's life in some way. My advice is a mix of tips, tricks, and methods for creating a deficit that will in no way have a negative effect on a person's life or health. If followed, it will vastly improve their health and confidence. My own blood pressure went from 135/100 to 110/70 and stayed there to this day.
FINAL WORDS
It is upon you to understand and accept it, or deny it. My responsibility is to reach out, attract people who want to improve themselves, and answer their questions
To loose fat, you need to maintain muscle. Start weightlifting (nothing too crazy), and calculate your TDEE calories(This is your maintainence - eating this will maintain your weight because your body burns exactly what is consumes. Now subtract 500 and track a -0.5 kg weight loss a week. If you are skinny fat ( You arent too obese on the outside but have a belly), try a 250 - 350 deficit only and weightlift harder. Do all this until you are at YOUR DESIRED level of leanness. But stop when you can see all your abs clearly, dont go below this. Eat at maintenance TDEE after.
Consume about 0.6g-1g of your weight in lbs (kg*2.2) in protein every single day. This can either be from protein powders or meat sources (or veg sources like paneer, soybean etc). Within your target calories of the day, you can eat ANYTHING else, your body doesnt care or know if youre eating a fruit or added sugar, the mechanism of digestion is the same (carb- simple sugar - glycogen). Further, dietary fat is NOT the same or translates to body fat, body fat is simply your body storage of excess calories ( over your TDEE of the day).
However, to feel satiated, try eating high fat whole foods, so you dont feel hungry all day long on a deficit or feel tired (for example if you munch on just candy and protein and eat within the TDEE-500 range you will loose weight at the rate of 0.5 kg/ week but you will feel like shit.) Most importantly you have to be disciplined in your deficit. You can keep cheat days (where you eat what you want), maybe once a month or 2 weeks depending on how close you are to your goal weight. Remember, its a marathon, not a race.
"1700 calories" is NOT the recommended TDEE for everyone. Please use this https://www.calculator.net/tdee-calculator.html to calculate it for you.
Cardio/ treadmlll/ running are BURN calories and must be subtracted from your TDEE for the day. So if you want to eat 2k calories but want to maintain a deficit of 300 cals, you can exercise enough to burn 300. If you are eating just 1.7k cals for your deficit requirements, dont overdo or even do cardio, it does not directly burn fat, your body has mechanisms to keep you lethargic through the day because you burned through too much activity (thermic effects).