Calories in must be less than calories out for weight loss to be achieved.
The above can be achieved by dieting, burning more calories (cardio), and/or raising your caloric need (strength training). You can do one of these to achieve your goal but performing all three will make achieving your goal easier - kinda like trying to sit on a stool with one leg vs two legs vs three legs.
First and foremost, start moving walking around the neighborhood, jogging, and then running. Also include full body stretching with the cardio.
Second, keep a daily diary tracking your caloric intake.
Third, set daily, weekly, and monthly goals for both diet and exercise.
Fourth, sign up for a gym and start a strength program like "Starting Strength" or "Strong Lifts". Gyms will also have trainers and other people who can help you understand the movements and check your form.
As long as your calories in is less than your calories out, you will lose weight but it will be harder to do if you don't improve your food choices as those foods are high in calories but will not satisfy your hunger.
I read your comment about lack of time; that is a fucking excuse that will hold you back. You will have to make time and you can do quick meals that are healthier than fast food. Even 3-minute oatmeal with a scoop of peanut butter and jelly is under 5 minutes to make and better for you. You could even do a frozen chicken breast, hummus, and mixed greens in under 5-minutes.
You don't have to do a huge meal prep that will last you a few days. You can map out meals for the week. Possibly cook a bit too much for dinner and set the rest aside for lunch. Go out to eat, get a to go box with your food and put half of it up. Get a salad at a restaurant - ask for dressing on the side and dip your fork in the dressing before picking up salad pieces.
Tips:
Chewing sugar free gum can help you for eating mindlessly. Gives your mouth something to do.
Drink lots of water between meals to feel fuller longer. Protein shakes can help as a quick snack/light meal to carry you to a proper meal.
Make time for yourself to exercise and do it whether early in the morning, mid-day, or late night.
Plan your meals, plan your exercise routine, track your progress, and challenge/switch it up when you start feeling bored.
If you "cheat", eat something you shouldn't, decide to skip a day, etc. Its not the end of the world or a loss of all your work thus far. Forgive yourself and get back on track. Don't let the slip up make you a "backslider".
Your weight will fluctuate from day to day. Building muscle your weight will increase. Keep track of your calories and strength gains. See the changes in your body.
Calories in must be less than calories out for weight loss to be achieved.
The above can be achieved by dieting, burning more calories (cardio), and/or raising your caloric need (strength training). You can do one of these to achieve your goal but performing all three will make achieving your goal easier - kinda like trying to sit on a stool with one leg vs two legs vs three legs.
First and foremost, start moving walking around the neighborhood, jogging, and then running. Also include full body stretching with the cardio. Second, keep a daily diary tracking your caloric intake. Third, set daily, weekly, and monthly goals for both diet and exercise. Fourth, sign up for a gym and start a strength program like "Starting Strength" or "Strong Lifts". Gyms will also have trainers and other people who can help you understand the movements and check your form.
As long as your calories in is less than your calories out, you will lose weight but it will be harder to do if you don't improve your food choices as those foods are high in calories but will not satisfy your hunger.
I read your comment about lack of time; that is a fucking excuse that will hold you back. You will have to make time and you can do quick meals that are healthier than fast food. Even 3-minute oatmeal with a scoop of peanut butter and jelly is under 5 minutes to make and better for you. You could even do a frozen chicken breast, hummus, and mixed greens in under 5-minutes.
You don't have to do a huge meal prep that will last you a few days. You can map out meals for the week. Possibly cook a bit too much for dinner and set the rest aside for lunch. Go out to eat, get a to go box with your food and put half of it up. Get a salad at a restaurant - ask for dressing on the side and dip your fork in the dressing before picking up salad pieces.
Tips:
Chewing sugar free gum can help you for eating mindlessly. Gives your mouth something to do.
Drink lots of water between meals to feel fuller longer. Protein shakes can help as a quick snack/light meal to carry you to a proper meal.
Make time for yourself to exercise and do it whether early in the morning, mid-day, or late night.
Plan your meals, plan your exercise routine, track your progress, and challenge/switch it up when you start feeling bored.
If you "cheat", eat something you shouldn't, decide to skip a day, etc. Its not the end of the world or a loss of all your work thus far. Forgive yourself and get back on track. Don't let the slip up make you a "backslider".
Your weight will fluctuate from day to day. Building muscle your weight will increase. Keep track of your calories and strength gains. See the changes in your body.