I want to lose weight

Please, I am 26 years old and very fat. Kindly let me know how to lose weight.

Lucky (by SMS)

There are a few things you can do to try to lose weight in the form of fat and either maintain or gain muscle mass. Exercise is the most effective way to encourage fat loss rather than muscle loss.

Exercise alone is an effective strategy to maintain muscle mass with dieting, but combining exercise with a higher protein intake may help optimize your results. Experts recommend that adults get at least 150 minutes of moderate-intensity physical activity and at least 2 days of muscle-strengthening exercise per week.

To lose weight, you must create a calorie deficit. You can create a calorie deficit by eating fewer calories or exercising, but preferably doing both.

However, cutting your calories too much may lead to a greater loss of muscle rather than fat. Aim to moderately reduce the number of calories you consume. You can reduce the number of calories you consume by eating more whole foods, such as: fruits, vegetables, whole grains, lean protein and healthy fats. You can also cut back on ultra-processed foods, such as: sugar-sweetened beverages, such as soda, processed meats and fried foods.It is important to talk to your doctor before starting a calorie deficit. Cutting your calories too much may not only lead to greater loss of muscle mass, but be harmful to your physical and mental health.

Losing weight in the form of fat rather than muscle should be the priority. A body fat scale or skinfold caliper is more useful for monitoring fat loss than tracking your body weight alone. Other simple ways to assess fat loss include measuring inches or centimeters lost from your waist and hips and noting any changes in how your clothes fit around your waist.

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