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How to lose weight!
Seriously if you are fat and wants to lose weight dont eat more calories than you burn but dont eat too little because then you go into starvation mode. Eat 5 - 7 meals a day. It depends on how you sleep but try to eat about every third hour. I think your protein intake should be about 1 gram per pound of bodyweight. Eat the most carbs in the first half of the day or during the times of the day when you are the most active like if you have an active job, before and after weightlifting and before a high intensive cardio workout like running. If you are going to walk fast for more than 30 minutes, you can do that before breakfast or later in the day a couple of hours after a protein and fat meal or right after you have done some weight lifting. Eat food that is low in sugar. Like brown rice and instead of white rice. Some other good carb sources are potatoes, whole wheat pasta, oatmeal fruits and lowfat yoghurt. Some healthy sources of protein are eggs, chicken, turkey, fish and meat that is low in fat. Healthy fat sources are fish, nuts and olive oil. Fat is high in calories so dont add so much to your food or just count the calories so you know about how many calories you are eating. You can google or go to fitday or some other site to found out your BMR = how much calories you burn when you are not doing anything active. Then you can add how many calories you burn from exercise and maybe from your job. Then you know how many calories you burn in a day. I think that your calorie intake should be about 500 calories less than you burn in a day. Write down healthy food that you want to eat and write down the calories. You can either weigh the food portions and look at the packages or/and go to some site like fitday and found out how many calories there are in the food that you are eating.
you dont HAVE to count calories. But if your diet/what youre eating isnt working you can try it. I know its hard to count calories if you are eating different food everyday. If you dont want to write down all the meals that you are eating you can before you eat or makeing the food just look at the packages and found out how many calories there are. Lets say that you dont have a physical/active job and your calorie intake should be about 1800, then you should have meals of about 300 calories if you are eating 6 times a day and if your calorie intake should be 2000 a day and you eat 5 meals then you should have about 400 calories in your meals. You can have more calories in one meal and less in another meal. If you are used to eat unhealthy fast food and/or cookies everyday and you start to eat that at most two times a week you will obviously loose fat/weight. Dont have a cheat day and eat unhealthy food the whole day. I think you can have like 2 cheatmeals a week, were you eat some food that isnt so healthy.
Eat healthy. Dont do the no/low carb or the no fat diets. Eat the right type of fat and carbs. Add vegetables to your meals and have a/some fruits for breakfast and before or after workout. You can eat pizza and hamburgers sometimes because there are healthy ones. You can have a lowfat burger or a chicken burger with low fat cheese and whole wheat bread and some greens. You can look up some healthy recipes for pizza.
If you are "comfort" eating or eating because you are sad/depressed or something else try to found out why you are comfort eating or why you are feeling down and try to do something about it. If you are feeling like you need to eat some sweets because you are feeling down do something else instead like visiting someone, exercise or ead a book.
Sleep 7 - 9 hours a night. Sleep is important for your health and for energy.
You cant spot reduce fat by exercising. You wont get a smaller ass by doing lunges, a smaller stomach by doing crunches/sit ups and if you are a guy that have chest fat you wont get less chestfat by doing benchpress and other chest exercises. When you do cardio you lose the fat from your whole body. Its good to do some weightlifting but focus on doing cardio workouts. You dont burn much bodyfat while doing weight lifting but the more and the bigger muscles you ger the more calories you burn doing nothing(BMR). Do some kind of cardio workout that you enjoy. You can walk on a treadmill or run. Its maybe not so fun to go jogging in the beginning but when you can run faster or longer it more fun. You can run with a friend or listen to some music. If you dont want to run you can train some sports that you think you will enjoy or take some dance classes or martial arts or just go and walk with a dog and/or a friend. You definently dont have to work out every day. I think 4 times a week is enough if your diet is right.
Good luck losing your weight :).