To loose weight you need to be eating in a caloric defecit so first things first use the calculator I supplied below to calculate how many calories u need to intake to loose fat/weight.


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Once you get the correct amount of calories make sure u abide by them. Next do cardio daily doesn't matter how you do just once your doing something just for cardio vascular health. Drink around 2.5 litres of water the day make sure you eating clean

Meals could be :

Examples,

Breakfast : egg whites , porridge , coffee.
Lunch : chicken , rice ,veggies (you can season the chicken for taste)
etc and so on

all you have to do is hit your calories. Studies have show in takes around 66 days I think not sure to get into the routine of eating healthy so why not try it out

Hope I helped!

Gavin- wrote To loose weight you need to be eating in a caloric surplus so first things first use the calculator I supplied below to calculate how many calories u need to intake to loose fat/weight.


[ Register or Signin to view external links. ]


Once you get the correct amount of calories make sure u abide by them. Next do cardio daily doesn't matter how you do just once your doing something just for cardio vascular health. Drink around 2.5 litres of water the day make sure you eating clean

Meals could be :

Examples,

Breakfast : egg whites , porridge , coffee.
Lunch : chicken , rice ,veggies (you can season the chicken for taste)
etc and so on

all you have to do is hit your calories. Studies have show in takes around 66 days I think not sure to get into the routine of eating healthy so why not try it out

Hope I helped!

*caloric defecit*

I would just like to update this, I actually weight 20.7 stone, 289 pounds

kamilca wrote I would just like to update this, I actually weight 20.7 stone, 289 pounds

That is awesome dude, congrats! Hard work will definitely pay off if ya stick with it! Just try and keep on a low carb/sugar diet!

Nofap has helped my anxiety greatly over the years.

update week 1 : ate clean havent lost any weight seems 20 stone is where my body stays, i always bounce back to this weight. Going to try harder next week with exercise

That's hard to believe that you didn't lose 1 pound if you actually ate healthy for a whole week. What's your current calorie count per day and what have you been eating?

Savitar wrote That's hard to believe that you didn't lose 1 pound if you actually ate healthy for a whole week. What's your current calorie count per day and what have you been eating?

ive been eating around 1700 calories a day, mostly meat,fish and rice.

if you give me your weight and height , i can give you the recommended calories to intake for fat loss.