I have had one successful weight loss episode where I lost around 5 kg (11 lbs) in the lockdown around 2020.
But after that I had to go back to school, do the daily stuff and now I feel I have gained a bit back (around ~ 2kg-3kg) but I just can’t manage the time to jog in the morning since I have to get up early, run then go to school and comeback to studying.
This fucks up my sleep schedule pretty bad. What do you think I should do to manage this? I Sleep at around 11 pm, could make it to 10 if I stopped fucking around on the internnet that late.
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By having a less suspicious name
You can’t outrun a bad diet. Try to make some small lifestyle changes. Smaller breakfasts of oatmeal or plain yoghurt and some fruit. Cut sugar out everywhere you can, no more energy drinks and snacks while studying. Try to cut back on carbs, and no going for second helpings. Look for healthier options at your school cafeteria instead of that slice of pizza.
Personally I’ve had a lot of success with intermittent fasting and a 30 minute walk every day.
Cico - calories in / calories out. You never have to exercise if your goal is to just lose weight.
You’ll need to track calories in some way, and figure out your TDEE (calculators online).
Basically it’s simple math. Your body needs xxx calories to stay alive. If you consume more calories than your body needs, you gain weight. If you consume less calories than your body needs, you lose weight.
Exercise will help with building muscle mass, which consumes more calories than fat, so your tdee will change as you progress in your weight loss or fitness journey.
I lost around 40 pounds this way. I went from weighing 215 to 175 during COVID lockdowns, and I was still eating pizza, candy, chips etc. I literally just tracked my calories and kept a deficit. I weighed myself every day too.
