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how can I loose weight without getting triggered

so last year I was weighting 48kg and now im at almost 60kg wich is a lot cuz i am 165cm tall... I dont know if people can tell that ive been gaining weight but im feeling insecure because my clothes are starting to feel tighter and I feel disgusting, does anyone have any advice on how to loose weight? exercise or diet im into both, I just dont know on how to maintain a routine...
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Diet is the best means by which to lose weight. Exercise is a good addition to help you tone up as you lose the weight.

It's pretty simple to lose weight for most people, you just need a calorie deficit. Look up your recommended calorie intake per day, then work out a meal plan which comes in under that daily calorie amount. So, for example, if your daily calorie recommendation is 2,000 calories then work out daily meals to add up to say 1,700 calories per day. Of course, you need to factor in any health issues and your daily activities. If you did a manual job you might need more calories, but that should be factored into your daily calorie recommendation anyway.

Cutting calories usually means cutting out sugar for a start. That's step 1. Foods to factor in can be those such as plain white rice, grilled or boiled chicken, plain breakfast cereals with low fat milk or even non dairy milk substitutes, fresh vegetables, salad, etc. Be careful with fruit because that can contain sugar. Smoothies using things like greek yogurt, banana, strawberries, etc, can be a good meal substitute. You can sweeten with a sugar substitute like stevia.

Basically just get a calorie deficit going and cut out excess sugar as your main two goals.
childgod · F
@UBotMate tysm😻
letshavefun · 51-55, M
Ive found intermittent fasting to be very good, I've been doing it for quite a while, and have found it very effective, even at times when I have not been able to exercise due to injuries etc
childgod · F
@letshavefun omg this is very usefull because I play volleyball and I always get my legs injured lol ty
letshavefun · 51-55, M
@childgod That's okay, I hope that you find it helpful ☺
3Dogmatic · 46-50, M
Eat less move more.

It sounds simple, but cut the sugar out and go for walks to start with. It’s amazing how little things add up quickly.

 
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