Since you're not an obese, your main focus should be finding a way to make your metabolism work the way it was supposed to be working.
Sure, but how do you do that?
- Working out
I am a big guy, so my passion has always been powerlifting. You'll see me in the gym lifting heavy and taking long rests between the sets, even when I'm doing one or two repetitions.
It can be good for you, tho, to be able to mix lifting heavy with impacting your muscles through repetition. How do you do that? Increasing the weight and decreasing the reps as you proceed with the sets. One example:
Bench Press
1x20 (20kg)
1x15 (40kg)
1x10 (50kg)
1x8 (60kg)
1x5 (70kg)
1x1 (100kg)
- Running
It's an awesome option, unless you're morbidly obese. Make sure you eat something before doing it. You can separate your running in two good categories: Short and fast, long and slow.
Short and fast: sprints in intervals, maybe 10 sets of 50m sprints can be good enough.
Long and slow: running based on time and distance, you can be running for half an hour, or 3-5km
Don't overdo the running, it's not good for your body and at some point it will stop working on you. If you can do that twice or 3 times a week is already good enough.
- Walking
Perfect for after you wake up, you can't put your body in too much stress by running when you're fasting. Walking do the job properly, it's a good cardio, calming and won't stress your body. Half and hour to one hour and half of walking can be enough.
I personally can do 10km in 1:15, maybe you can do more or less, but that's usually what I go for.
- Forget you have a car
Don't be lazy. If you need to go to a store that's less than 1km away from your house, go with your car. Everything that you can do by yourself without the aid of your car, do it.
- Dieting
That's the most important part, because most people get it wrong and end up messing their lives with that. First, you can't drastically cut off the carbs and calories from your diet. Why? Because your body will get lethargic, you'll feel stressed, your days will feel like **** and you will have no will or wish to do anything besides eating a BigMac and watch some crap show on Netflix.
So first things first, clean your diet. By cleaning your diet, I mean that you're taking the trash away and keeping the good food. If your case of addction to food is extreme, leave some amount of calories for you to fill this need of yours, as long as it fits your macros.
Alright, now that you took the **** out of your life, it's time to find out what's the amount of calories your body needs to keep you alive. You can do that by going to a nutritionist, but that's not 100% necessary. There are a lot of sites that you can find a "BMR Calculator" and get yourself a good result. Don't forget to always put "Sedentary" in the options.
Now that you have your BMR, it's time to make the food you eat fit your macros, not the other way around. You can use MyFitnessPal, it's entirely up to what app you like the most to track down your calories. Get yourself a scale too, it's gonna be extremely important. Your life now is based on counting calories, getting the weight from the food you eat. Everything that get inside that mouth, you'll track.
Take the first two weeks to get used to your new clean diet. As you're feeling comfortable, you can start lowering down the calorie intake. Let's suppose that you start eating 2500kcal daily. After two weeks, you can lower it to 2250, and then to 2000. It's important to never go under 2000kcal, or drastically lower the calories. Why? Because your body will start eating your muscles too, and you don't want that to happen.
If you wanna play the zero carbs game, try the Carb Cycle. It's pretty much having days with 0 carbs, high carbs and then medium carbs. This way you don't give your body enough time to get used not having carbs and ****ing your metabolism.
Remember that your body literally can't absorve more than 2.5g per 1kg of bodyweight. Which means that if you're a 100kg guy, you shouldn't eat more than 250g of proteins. That's all your body needs, don't overeat it.
The process is simple. First you build muscle and exercise to get your methabolism to work properly. Second, you adapt your diet. You'll notice that you won't need to lower the calories too much to lose weight. It's a process, don't go so hard on it.
It's not by eating less that you'll lose fat in a healthy way, but by eating right and make your body work at its full potential.
