>my weight is about 140 kg
>Doctor said i must lose weight immdatlity
>i never cook because dont know how besides boiling eggs
>mostly eat junk food/restaurants everyday
things that i have tried are giving up soda and heavy sugar food like cookies/cake
what i need is advice for a very simple diet that i can follow and exercise routine. any other help advice would be appreciated
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Eat meat and eggs only and fast for at least 16 hours a day, preferably longer. Lift weights in a full body routine 3 times a week with optional conditioning workouts once or twice a week.
Shit dude, you almost weigh the same as three of me.
You don't need to be a good cook to have a healthy diet. You can easily cook things like brown rice, sweet potatoes, lean meats, raw veggies etc. You can flavor your foods with seasoning and adding low calorie, preferably sugar free additives like hot sauce. These are all foods that are easy to cook in bulk and it tastes fine. Another plus is that they're high in volume compared to their caloric value. Meaning that they'll make you feel full and satisfied without having to overeat. The total number of calories you should eat is about 2000-2200. Should be the right amount to lose weight while not completely starving yourself.
Go to the gym and lift weights 3x per week. Focus on the core lifts like bench press, shoulder press, deadlift, squat and dumbbell rows.
>brown rice and sweet potatoes
You have no business eating carbs at your weight. You're insulin resistant and you need to stop triggering the insulin response in your body. Eat protein and fat until you're at a healthy weight, then you can eat carbs.
One meal a day.
I just eat at the cafeteria every weekday and only cook on weekends.
It is pretty simple and you will loose weight fast.
I went from 105kg to 75kg in 4 months.
When you get hungry, drink water.
I may not know much about losing tons of weight but this thread is gonna kill you.
First of all, 5 food groups is the best place to start. Half of your plate needs to be vegetables and fruits.
You should defiantly cut your total calories per day and per meal. Lean meats and nutrient dense carbs will provide the micros you need.
Simple workouts that can last even 10 minutes will keep you active. Walks are great. Taking out soda and high sugar food is smart and should be done, but if it's too much then ween yourself, don't go cold turkey unless you know you can or else you'll just relapse.
Lastly, go ask Jow Forums and a nutritionist for better advice. If your doctor wants you to lose weight then they probably know a professional and can at least get you into their office; you don't have to make a whole plan with them just ask them like us.
if you cut out bread, sandwiches in general, cakes, pastries, desserts, candy, chips, soft drinks etc. you will start dropping weight, because it becomes hard to overeat
You should go to a nutrologist and ask them wast the best meal you can get, there are many different diets that won’t work for your time of body and might actually make you feel worse and prove no results
>hurr durr carbs are the enemy
They're not. You just need to count your calories and make sure you're in a deficit. If you completely cut out carbs you're depriving your body of a key macro nutrient which can have negative side effects on your mood and overall mental/phyisical fitness.
There is no such thing as an essential carb, it is non essential. If you keep bombarding your body with sugar while insulin resistant and trying to cut fat, you're fucking yourself over.
Thanks guys just need to start somewhere not in a good spot my doc said
You're also fucking the health of your brain over with that diet...
Dont forget to exercise, at your weight 2km walk a day will be enough, then after a week do 4km
A 2 km walk takes like 15-20min for me so like 40min for your fat ass
Eat a simple, high protein diet. Protein is important for maintaining muscle mass, is more satiating, and requires more energy to process meaning that 1000kcal of protein is actually closer to 700kcal in practice.
Cut out junk and don't buy into meme diets unless you really like them. In general you dont really need carbs as much and keep fats lower aside from ones from nuts or fatty fish because fat is 9 calories per gram instead of 4 for protein/carbs.
High protein diets I find to be the absolute easiest way to tolerate weight loss. Along with that I suggest eating veggies or vegetable soup daily. It's easy enough to buy or make in bulk and should provide most of the micro nutrients you need.
Aside from that eat a good amount of poultry and occasionally fatty fish. Along with that you have have a few nuts but be cautious with their calorie content.
No fast food, just cut it out.
Considering your weight eating 2000kcal a day sounds more than reasonable, I've been ok on as low as 1200 while already at a low bodyfat.
Dont eat sugar and other carbohydrates and just wait 16 hours between meals and you'll lose so much weight in like a week you'll be astonished
Counting calories with fast food is the easiest thing on earth. Only go to big chains, and evolve your diet from "bacon bbq fat dripping with extra cheese" to "things with greens in them or on top" 2000 calories a day, no more. No snacking, drink a liter of water a day.
I'm not the person you replied to but you are fucking your organs over with so many carbs and fat stores in the abdomen. Diabetes is inevitable.
Water water water and more water.
When you're ready to have a meal have a glass or two of water and you'll feel full faster while ingesting less calories. It'll also help your metabolism to detoxify all the junk from your blood and system.
When it comes to food, if it's really hard for you to cut out snacks, try and find some healthier options (unsalted chips, or less sodium; sugar free, or high in fiber,etc.)
If you're too busy or uncomfortable with cooking, Google some microwave friendly healthy recipes, or buy some healthy ready meals at your supermarket.
2000 calories per day is a good goal. But if you ever see you go over it, it's alright. There's always tomorrow. Baby steps :)
Your doctor is on top of it. You need to change your diet for life. Just accept that. You need to go low carb.
Eat green leafy vegetable, vegetables that grow above ground. Also, meat of all kinds. You can eat some dairy and nuts as well. Cut out all grains. Use stevia or monkfruit for sweetener. There are substitutes for most everything.
Following this diet, you might miss bread (pizza or toast) or pasta at times. I do but then I will cheat once in a while and realize it's not all that great.
I eat a lot of chicken ceasar salads, homemade chicken wings (baked in coconut flour), fish, zucchini/cauliflower/broccoli dishes, ratatouille, olives, pickles. I eat some berries as well sometimes, dark chocolate, cream cheese. Nuts aren't my favorite but for a good change sometimes.
I only count carbs, not calories and at the end of the day, I eat healthier than most people. Nothing processed.
I would say it's easier to drink herbal teas than water. There are lots of great flavors out there to make water consumption easier.
Hello this is op do you have any good links for tea that might be something i might look into.
Oh and lots of eggs and some steak for variety.
Green tea with honey is a good detox and pretty tasty too :)
I'm in Canada but my two favorites are....
and
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You can probably get them elsewhere as well. The first one requires no sugar substitute, the cinnamon makes it sweet. The second can also be consumed with stevia and cooled. It's delicious and tastes like fruit punch when cooled. No carbs or calories. Enjoy!
Also try some flavored sparkling water for a change.
If you can browse Jow Forums, you can browse videos for recipes and instructions.
Cooking in itself isn't hard (for 90% of the stuff people typically eat). It's making it look visually appealing that's the difficult part
Doctors know nothing about nutrition. They don't take it in school. OP needs to study the best plan that works for him. The food guides have changed many times...most are behind on factual info.
There are great free programs to track daily nutrition. OP should look into those and try for a few weeks when starting a plan. I do a keto diet (lost 40 lbs practically effortlessly). It would've been more if I did more than just walking but I'm lazy. Anyway, I found my fiber was the only low thing by tracking nutrition so I look for fibrous vegetables and use psyllium.
Going to start on my elliptical soon since I find it very easy compared to running or a treadmill. My best advice for OP is exercise, in any way, the way you enjoy at first. Now I just need to take my own exercise advice.
tfw this morning my docter said i need to lose 50 pounds by tonight or i'm dead