@caranmegil Don't count calories... it makes you crazy...

Try:

Vegetables as much as possible.
For each meal: 1 hand/fist full of a high dense protein (meat, tofu,...) OR 2 hands of a lowdense protein (shake, yoghurt), a half fist/hand carbohydrate, and a quater hand of a "good" fatty source (nuts for example). ;-)

@hamjb @caranmegil i hat last summer 119kg... and was in hospital in case of high blood pressure... not so funny. hat to take medicals agains my high blood pressure.

so i thougt, i'm too young for that kind of shit in my life.

i took a coaching from a very, very good german guy (Patrik Heizmann).

I've lost 10kg from Begin of July to Begin of octobre. This was the last time i've measured my weight. Never, NEVER count calories... just reduced the amount of carbohydrates and increased the amount of protein.

when i eat carbs i use almost no fat. when i eat protein and especially vegetable i use fat. butter...

eat 3 eggs from chicken a day, use "good" oils (olive for daily use, butter (only the fat from butter, don't know the english word for it. in german its "Butterschmalz" or coconut-oil, for frying).

and eat 3 times a day. only 3 times. nothing between. and this 3 meals a day you should eat, that you are sated (especially from protein).

that's almost all. and the fist-formula from above...

now i have to buy new trousers... my body-fat is really melting... ;-)

@caranmegil doing exercise is nice... and helps a "little"... but i did no sports at all...

the last month only i made a challenge... 10000 steps every day, 21 days. it's about 8km for me.

a good body is formed in kitchen... not so in gym.

for sure... sports helps you to build muscles, and muscles burn energy... so you can eat more and hold your shape.

if you increase your NEAT („Non-Exercise Activity Thermogenesis“ = the every day moves... stand up, shuffle on the chair, got the stairs, sit down, just go around...), you can burn much energy you do not recognize... so... counting calories is wrong... all the time. because you do not know, how much you burn with your everyday moves...

converting this additional calories into fat you will see, this are 2, 3 or more kg of fat over one year... and this is for many people A LOT... got by foot to supermarket is a very good idea instead of using your car.
use your bike instead of your car is also a very good idea to increase the neat

@caranmegil @hamjb Its a difference what you eat...

For example:
Eating 1000kcal in form of carbs or fat gives you 960kcal for the body to use or save as fat.
1000kcal in form of proteins gives you only 750kcal, the rest is thermogenesis in case of konverting the proteins...

you are not so freezing with proteins and don't get fat.

eating primary carbs or primary protein makes in the end of the year some kg body-fat difference, even if you eate exact the same amount of kcals.

@hamjb @caranmegil your immune-system is build from proteins... eating less protein -> weak immune-system.

dopamin, serotonin, other messenger-substances in brain are made of proteins... eating less proteins -> you can feel depressive, have no energy, feel bad