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I have 80kgs and I want to loose weight up to 65kgs from now to the rest of my life. What can you advise me?
Like food to eat less,Salad to eat more,veggies to eat more, fruit to eat more or any other things to does and don't.

I think recent studies have shown that intermittent fasting and HIIT tends to make weight loss faster to achieve. But most importantly eat less fatty foods and eat less too.
1). Eat 1st meal by 12 noon
2). Eat dinner by 7:30 pm
3). HIIT and Cardio when you wake up in the morning.
Working out on an empty stomach does best. Good luck!

Make sure you spend more calories than you consume. Be in the calorie deficiency zone but not so much that your body struggles. Losing one kg per one-two weeks is an ideal goal. Dialy some form of cardio activity. Even walking daily helps in losing weight in the long run. Eat small portions. Be consistent. Don't fret if you eat unhealthy food here and there.

My advice to you is to stick to a healthy meal plan, salads and vegetables ,vary them so you don't get bored too easily. Consume more water and stay away from cold drinks like coke and the rest. Ear when hungry and stop when full.

Do not starve yourself otherwise your body will store up the food.

_claudi_ wrote: ↑18 Oct 2020, 20:54 I think recent studies have shown that intermittent fasting and HIIT tends to make weight loss faster to achieve. But most importantly eat less fatty foods and eat less too.
1). Eat 1st meal by 12 noon
2). Eat dinner by 7:30 pm
3). HIIT and Cardio when you wake up in the morning.
Working out on an empty stomach does best. Good luck!

Thanks for this. Although I prefer exercising to fasting, but I will share this with my friends.

Have small quantities of food in the day rather than large quantities at once.

one thing I know is that you should not reduce the portion of your food. Like don't eat less, say you reduce the carbs by 50%, you need to increase the vegetables by 50%. This for the health of you guts.

one thing I know is that you should not reduce the portion of your food. Like don't eat less, say you reduce the carbs by 50%, you need to increase the vegetables by 50%. This for the health of you guts.

The people above me here have nailed it exactly. Find a way to include HIIT, make sure you get sufficient sleep and don't eat too late.

My advice is not to cut out anything from your diet but control portion sizes, I know it can be triggering to control portions and see how many calories a food item has. I am not suggesting to count calories but rather reduce portion sizes of anything which could be considered unhealthy. I personally have tried cutting out food and it never works long term, I eat what I want just in a smaller portion now and that has worked great.

My doctor told me to eat more fruit. I found out how to make smoothies so that is a good way to do that. I lost weight and feel better. I think the way to be healthy is to have small meals most of the time. Drink more water. Once you have found what works for your body, then go with that. You may have to get your own groceries and make your own food, even if you live with another.