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A step process for sure. First reduce your stomach. The organ inside your body. You have made it abnormally large and it can no longer function properly. Pick up some cooking measurement cups, etc and start today eating only 1/2 cup portions of whatever. Drink 8 glass of water daily. Keep the water in front of you always. Download a calorie counter and order a calorie book. Everything you now put in your mouth must be written down portion size and calorie count. You are teaching yourself new skills. Look up your BMI. Add 10 pounds to the recommended BMI based on your body, etc. This is your goal. Record your weight daily and chart the same. Pick up a glucose testing kit from the pharmacy. Test your fasting glucose. This number is the number that indicates the point at which you should eat. Somewhere around 80 to 110. Test your self often to self teach yourself when you should eat. Start some form of exercise such as walking daily and record how much you do. Your body organs will thank you. Focus on the total daily calories consumed and try to stay under 1500. If you fail then fast one day every week so that your total weekly consumption stays within guidelines. Pay attention to your body as you will need to adjust daily as you go along. Remember you and others have miss trained your body for years and the path back will likely be over a year. Think about how the human body evolved and the diet of the early humans.
A step process for sure. First reduce your stomach. The organ inside your body. You have made it abnormally large and it can no longer function properly. Pick up some cooking measurement cups, etc and start today eating only 1/2 cup portions of whatever. Drink 8 glass of water daily. Keep the water in front of you always. Download a calorie counter and order a calorie book. Everything you now put in your mouth must be written down portion size and calorie count. You are teaching yourself new skills. Look up your BMI. Add 10 pounds to the recommended BMI based on your body, etc. This is your goal. Record your weight daily and chart the same. Pick up a glucose testing kit from the pharmacy. Test your fasting glucose. This number is the number that indicates the point at which you should eat. Somewhere around 80 to 110. Test your self often to self teach yourself when you should eat. Start some form of exercise such as walking daily and record how much you do. Your body organs will thank you. Focus on the total daily calories consumed and try to stay under 1500. If you fail then fast one day every week so that your total weekly consumption stays within guidelines. Pay attention to your body as you will need to adjust daily as you go along. Remember you and others have miss trained your body for years and the path back will likely be over a year. Think about how the human body evolved and the diet of the early humans.
First off BMI is not a good tool to go by. Second, you cannot just lose weight from your stomach. Half portions make no sense. You should concentrate on the quality of the food, then the quantity.
No need for a glucose testing kit unless you are diabetic. Also, no need to fast the next day if you have exceeded the days calories.
I've found many people lack the discipline and/or time to regularly exercise. If this is the case for you, you need to find something you will 1) Stick with for the longterm 2) you somewhat enjoy.
It pains me to say it (I've worked as a personal trainer) that many gym memberships go unused.
For some people there are better options. Examples being playing sports such as tennis, squash, swimming the list goes on.
By combining a social aspect (Although swimming is not an example of that, the others are) some people find there is more enjoyment and more likely to do it regularly.
A game of tennis or squash for example can take as little as 30 minutes. Done a few times a week it can make a major difference to your well being and health. They are just two examples, there are many sports with physical exertion to choose from. Goodluck.
Also, you can check out Venus Factor. It's a program designed only for women. [url=http://venusfactorfacts.weebly.com]My Venus Factor Review - Blog[/url].
All diets revolve around the same concept, which is a calorie deficit. No matter what the diet is telling you to do, the end result is the same because it's the only thing that works. There's only two simple rules you need to follow:
1) Maintain a calorie deficit. Multiply your bodyweight by 10-12 is a good start for your calorie deficit number.
2) Eat enough protein so you retain your muscle mass, while still maintaining your calorie deficit. 1-1.5g per bodyweight.
That's all you need to do. The secret is not low fat or carbs, the secret is high protein and calorie deficit. As long as you stay under your deficit range and fullfill your daily protein requirement, anything else you eat in between is ok. But those 2 rules must be kept! I cannot emphasize it enough.
1 lb of fat = 3600 calories to burn. 1 lb of muscle = 600 calories to burn. That is why you need high protein, otherwise you could very easily lose muscle mass and mistaken it as weight loss progress. Your goal should only be fat loss.
As for building strength, just do squats, deadlifts, and benching. In that order of importance.
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