I need to lose weight

it takes some calculating to figure out the best amount of protein, carbs and fat in a diet. as a rule of tumb protein should be the same as carb if you are relatively active and good fat should be around 25% of daily calories. but to simplify I'll tell you my weight and what I do when I need to lose weight. I am 5'8" and my ideal weight is around 155. I gained a lot of weight during covid, went up to 194 !!! now I'm back to good habits and exercise and I'm at 170. so I lost 24 pounds last spring, now back on a diet to lose the other 15. my ideal daily calories is 2000 so I aim at 1600. I have 3 meals of around 450 calories and 2 snacks of around 100-150. each meal has 100gr of meat and 100gr of rice or 130g of potato. I use a half avocado with balsamic vinegar and other stuff to make a vinegrette and I use about 1-1.5 tablespoons of oil with each meal. i go to the gym 3-4 times a week. my snacks are usually a tiny bowl of fruit and plain greek yogurt. with that I lose about 1-2 pounds every week. oh, and as many low carb veggies as you want.

Do it! I was in the same boat and once that weight started to come of I felt a surge of self confidence, and it only continued to grow as I got to a healthier weight. What helped me when I was also sedentary was eating smaller portions and foods that contain fewer calories. However, everyone is different and you just need to keep trying things until you find what works. Good luck! The end result is so worth it!

Increase proteins and non-starchy veg while cutting back on carbs.

Take a good look at your diet. The vast majority of weight loss will occur there. From drinks, to snacks, etc. It all adds up.

It takes mere minutes to consume X amount of calories, and it will take a great deal longer to burn them off through exercise, and for the vast majority of people who aren't dedicated to exercising at an intense level, it's just not feasible. You're not an athlete looking to bulk up on muscle so you can't be living in a calorie surplus.

How can you not be losing weight if you ride 40 minutes a day? When I rode everyday I had a flat stomach. You must be pounding the calories. Maybe beer has a lot to do with having a beer belly.

You ride a bike 40minutes a day and have a beer belly? How much beer do you drink a day?

Perhaps less beer?

green tea and exercise