Please help me, how can I lose weight?

[Anonymous]

Hi =)

I'm 26 (F) I weight 82.3kg and I am 173 cm tall. I work from home, typical 9-5, so I spend majority of the day sitting. Unfortunately in the area I live there is no gyms, nearby, and I don't have a car :(

I live in Scotland and weather wise is not very good, it's raining majority of time, so I am not able to go for evenings walk. The only type of exercise I do is cycling, I do have a stationary bike, I try to exercise 20 minutes, 3 times a week.

I also suffer from binge eating, I eat takeaways often, I am trying to cut back on those, but has no idea how to stop. It's so addictive and easy, as I hate cooking.

Any advice please? How many calories should I eat? And how much shall I exercise? Please help me out.

Thanks in advance =)

[Oliverlogan263]

Ah man that sounds rough, being stuck inside all day and not having a gym nearby must make it really hard to lose weight. Here's what I'd say:

First, try not to be too hard on yourself. Weight loss is tough and it takes time, so don't get frustrated if you don't see results right away. 20 minutes on the bike 3 times a week is actually a decent start! Maybe see if you can slowly increase that bit by bit if your body feels up for it.

For calories, maybe try tracking what you normally eat in a day just to get an idea, then cut back by 200-500 calories. Don't go too low or it won't be sustainable. Focus on eating more protein, veggies, whole grains too - that'll keep you feeling full.

As for takeout, maybe plan one night a week where you treat yourself so you don't feel deprived. The rest of the time, try meal prepping some easy, healthyish meals on your day off. Even just hardboiled eggs, yogurt, PB&J is better than ordering in. You got this! Just make small changes you can stick with. Let me know if any other questions, I'm here to help!

[patrick994]

The only way to lose weight is to work out with weights, so ideally you should join a gym and have your personal trainer draw up a personalised card for you; aerobic activity is not suitable for losing weight, but only for keeping fit and especially for cardiovascular health.

The diet must be low-calorie, with a good amount of protein to prevent catabolism of lean mass, to know how many calories you need to take in you need to have an approximate idea of your basal metabolism, the advice I give you is to consult a health food professional, even better if an expert in sports disciplines.

Remember that it is very important to get a good night's sleep, Sleeping less than seven hours a night, increases cortisol levels, and this is negative, stress also negatively affects results for the same reason.

[Anonymous]

Cut out sugar and carbs, the weight will melt off. Complex carbs like fruits (not juice) and vegetables ok.

[Sonorous]

Reduce caloric intake to whatever your bmi is. Adjust it more if you notice you need to. Substitute sugar with zero calorie sugar if u can. Eat more protein & fats. They're thermogenic & will require more energy to digest while also upping satiety markers. And just try to move more.

[Anonymous]

Calories should only be 2,000 for the day unless you’re very active for the day which you’re not, get an elliptical to exercise on , you definitely need to change your eating habits, and maybe even try fasting, try eating food that is filling but low on calories so you won’t feel so hungry and definitely drink lots of water

[guy_123]

Eat fruit and veggies. Minimize grease and flour.

[jahaims]

Calorie deficit