The gym won't help you lose weight as much as diet will. Have you tried keto or a low carb diet? I find it super easy to follow. I don't get hungry or cravings after my body got used to eating less carbs and the weight just falls off. I went from about 167 to 138, and I'm in the best shape of my life. Oh and I never work out because I'm a tired mom who works full time. This is solely from going low carb.

You can buy low carb tortillas and make super tasty chicken quesadillas with cheese and avocado. I kind of live on those LOL. They make keto bread, keto ice cream which isn't bad. I eat palmini pasta instead of regular whenever i feel likr pasta. Basically just look for anything Keto or low carb at your super market and you'll find tons of options. Don't go crazy of course, it's still a calories in versus calories out game, but I find eating fat and protein keeps me satiated and I actually eat less.

I also do intermittent fasting which helps me a lot too. I basically eat from 12pm-8pm. Which is lunch, a snack, and dinner.

R/loseit

Get a food scale and track everything that goes in your mouth. Lost 36 and counting with that sub!

Read the book the obesity code. I work as a longevity practitioner with a focus on metabolic health - this will give you the best, most actionable advice.

You need to understand how food works. Eating certain things with other certain things can cause you to retain and gain weight. I do not recommend a diet. Diets are fads and not long term plans. I have noticed that a lot of people who've lost a significant amount of weight either have unhealthy eating habits or ideas about food (still) or they had surgery.

Low calorie high protein diet. Air fried chicken tenders, air friend chicken wings, air friend chicken in general. Go to the gym, do light weight-lifting and then do 35 minutes on the treadmill 15% incline 3/4 speed. You’re struggling because you either aren’t disciplined or aren’t doing it right (which is completely fine!). The people teling you to go on keto and etc don’t know what they are talking about. You have to eat calorie concentrated foods not saturated foods. 6 days a week cardio with strict chicken dieting will do you well. I have recipes if needed

Reduce carbs & sugars, increase protein. Look up intermittent fasting - go without eating after waking for several hours. Look into the calories and macros of what you're eating - I highly recommend Cronometer for that. Plug in everything you eat, you can even input your own recipes. It'll break down the nutritional info of everything, show you where you're getting too much, or too little. You can set goals for weight and body fat. Good luck and good work.

Diet is more important than exercise but exercise is a great motivator to eat right, it will increase your metabolism and also add some toning and curves if you do weights.

Plus you’ll just FEEL good and when you start not just losing weight but noticing how much fitter you are, it’ll be doubly satisfying.

Boxing conditioning classes are good as they’re high intensity. The class I go to is nearly all women and none can throw a punch properly at all. It doesn’t matter, it’s fun and healthy and a nice thing to do in a group.

I've been having an excellent experience with buying frozen diet meals for the whole week. It has been helping with controlling the portion size.

I lost weight easily switching to a gluten free diet. It’s kind of hard at first but after while you don’t even miss the stuff you cut out.

I started it for concerns with inflammation in my body. The weight loss was a positive side affect!

Download myfitnesspal, add all food even snacks and drinks. It sucks, you'll be hungry but it's the only way to do it. r/loseit helped me a lot. You can eat in a surplus on ANY diet, even a health freaks. Diets work because it gets you in a calorie deficient. You want to set yourself up with how you'll eat to maintain your weight once it comes off. It's not a diet it's a lifestyle change.

I’ve spent a long time trying to figure this out. I’ve successfully dropped my body fat percentage and kept it off for years. Ultimately, there is no shortcut. There is one and only one real solution, and you’re going to hate it, but I swear it works.

1.) Count calories and control portions. 100% of your weight can be controlled by eating less. There are other factors which will change your metabolism or satiety and make it easier or harder to eat less, but ultimately eating less (significantly less) will cause you to lose weight. This is not anorexia, just proper nutrition. You are eating enough to survive and provide for all your body’s functions. Nothing more.

2.) Do not eat fructose. If it has corn syrup in it, dump it. Don’t eat fruit either, especially not fruit juice. 1 large glass of orange juice contains as many calories as an entire meal should. Fructose destroys your ability to feel satiated after eating.

3.) All you can drink is water, maybe coffee with a little cream but no sugar. No alcohol. No soda. Coconut water is acceptable.

4.) lift weights 3 times a week, do at least 30 minutes of cardio every day unless you have a highly physical job or lifestyle.

5.) Take a comprehensive multivitamin with sufficient D, B, and other vitamins.

6.) Fasting can help keep you on track. Fasting for 3-5 days every few months will help reset your satiety and portions. Make sure you drink water, and get enough electrolytes. Coconut water is useful, and a light broth from chicken soup can also be alright in moderation.

7.) The first month will suck. There is no way around it. It will be hard, your energy levels will be crap, you’ll be grumpy, and you’ll think the world is ending. It isn’t, but it will test you. Then you’ll realize gains, and you will get enthusiastic. It takes months to build habits, so stick with it.

8.) FIBER!! I eat 2-3 tablespoons of chia seeds every day split up with my major meals. A good probiotic helps too.

9.) You will never have a snack again, at least not for a while. After a few months you won’t even want to snack anymore.

Ultimately, you can eat leafy greens, meat, grain, or whatever just make sure you eat small portions and don’t exceed the calories you burn each day. I find some foods make me feel satiated, while others just make me want more. Eating some, drinking a lot of water, and waiting can often leave me satisfied. If you eat until you are full then you have overeaten.

For perspective, I’m 6’ tall, 185lbs, and I maintain enough muscle mass to bench 315. My breakfast is a small bowl of grain free Os from Whole Foods with unsweetened coconut milk and chia seeds, with a moderately sized piece of bittersweet ultra dark chocolate. For lunch I usually have 1-2 chicken thighs with salt and pepper and a small salad. For dinner I might have a small steak with a salad and chia seeds, or I might have some fish or whatever. Rarely I’ll have a potato. I will supplement with a protein shake with chia seeds on days I lift. When I go out for dinner I do not order an appetizer, just a main course, and I try to get a small one. I never order desert.

My cholesterol was almost 240 5 years ago, I was pushing 250 pounds, and I looked like a lump of dough. Now my cholesterol is in the 160s, I’m 185lbs give or take, and I look younger than I did when I was in my late 20s.

Oh, and my receptors are all balanced so carrots taste as sweet, sugar snap peas are practically candy, and I never have an urge to snack.

As often stated in the bodybuilding community, success is made in the kitchen, not the gym. Not that you should stop working out but the focus should be on diet, getting enough water and sleep. That and I recommend weightlifting over cardio any day of the week. Personally, I started training bjj and after my weight remained relatively consistent, all I did was eliminate sugars, fried foods and processed junk and I accidentally lost a bunch of weight.

Check your hormones.. I follow Dr Ray Peat who focuses on metabolic health. It’s better to be healthy than skinny. And skinny doesn’t automatically mean healthy

Do weightlifting, more muscle=more calories burnt. And some cardio after. Less calories than burnt=fat loss

Weight Loss is Caloric Deficit. Period. There is no mystery to it, the issue here is how to achieve this deficit and keep it in a consistent manner.

As someone who recently lost 30kg, my advice would be to get some app like MyFitnessPal or Lose It and add EVERYTHING you eat for a week or so. Eat your usual, do not try to eat less or healthier. From this, you will see how much you are eating and where to cut... it will help you to identify if you have certain "triggers" that lead you to eat more or less, and with this input you can adjust your diet to eat in deficit.

If you also tend to struggle with emotional eating, make a diary in parallel and check the info from it too. I did for myself a spreadsheet where I marked my mood, if I had a headache, my sleeping hours and also added some notes. I actually did it for almost two months. It was really nice to see how certain habits where leading me to overeating. Also, it was good to perceive that some general good weight loss habits made me overeat... I can keep a deficit a lot easier with I am eating more carbs, it's conter intuitive but it works for me and that's what matter for my weight loss... what works for me.

Then, for at least a month or two, log everything and be very strict with measuring foods. Once you get the ideal of the portions and the meals, you can get lazy with logging everything but still keep track of your weight. If you keep losing, then you can keep being lazy with counting, once it start to slow down, go back to counting calories with more discipline.

Exercise helped me a lot because it makes me more disciplined with food and it makes me feel better and ease my anxiety (that makes me overeat usually), but it won't necessarily make you lose much weight.

You have to try a calorie deficit! If you’re hungry chug water. Cut out on the snacks unless it’s yogurt, granola bars, fruit, etc. I lost a lot of water weight simply from eating less and getting a certain amount of steps in a day