Diet

Here's the simple version.

Calculate your Total Daily Energy Expenditure. Google can find a calculator.

Next, track exactly how many calories you consume each day. Condiments and drinks also count so don't leave them out.

Keep the calories you consume lower than you expend and you will lose weight. 500 daily deficit equals about 1 pound lost per week.

Do exercise and eat protein to keep muscle mass instead of losing it.

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>>42741247
Cut carbs to under 50g (if you are really disciplined go under 20g), eat protein and fat, be in caloric deficit, you'll get lean in a month.

use cronometer for calculating what you eat.

I was in the same situation as you a month ago.

>>42741303
It's all about the deficit dude, go eat a surplus of protein & fat & let's see the result .

>>42741328
>he doesnt know about dietary thermogenics