There are many ways to lose weight. But when you try a diet, it usually leaves you hungry and craving food. However, your modern approach to things can have lasting results for you too. Many diets are suspicious at first glance (according to blood groups), and here too, it is appropriate to use your own common sense first and to think carefully about things, look for other materials and study other opinions on the matter.
I. Reduce sugars and starches
Practically every modern person has an income surplus of starches and sugars. The problem with this is, on the one hand, that it increases insulin resistance, and on the other hand, these are foods that are digested quickly, and you are hungry again after an hour or two. If you limit sugars and starches, you can lose up to 5 kg in a week.
Do not drink juices anymore. Fructose here is directly broken down in your liver (by the same complex and ending process) as alcohol directly into inter-tissue fat (colloquially speaking, the type that does not round out your shapes, but you have it between organs and will cause diabetes over time). Sodas lack an important thing - fiber. Sodas and other sweetened drinks are unhealthy and unnecessary when tap water is available everywhere.
II. Eat mainly proteins, fat and vegetables
For breakfast, you want good sources of fat and protein: eggs, meat, fish, beans, ... And most importantly - things like almonds and sunflower seeds. After quality fat, you also do not feel hungry unexpectedly long.
Do not be afraid of healthy fats - olive oil (do not fry!), coconut oil, flaxseed oil (cold only!), butter, avocado, ... Even palm fat and lard are paradoxically healthy because they are very saturated and hardly burn (unlike synthesized vegetable oils).
When you eat a lot of protein, you force the body to laboriously excrete the excess from the body again, which gives you 80-100 calories daily. A lot of protein also contributes to not being so hungry in the evening and at night.
Do not succumb to the now so popular "smoothie": when you make it, you destroy the water-insoluble fiber, which holds the water-soluble fiber in place, and one simply does not work without the other. Eat real food, always!
III. Exercise at least three times a week
Our body is built in such a way that whatever weight you lose, it will always be made up of exactly 50% muscle and 50% fat. So just losing fat and not building more muscle may not pay off, and you will find out for yourself after a week or two that you are somehow suspiciously losing your painstakingly shaped figure. Give your body a workout in this regard too and be honest.
It also has the added benefit that your metabolism will not slow down again. So even when losing weight, do not be afraid to gain some muscle. Ask an expert here if this is new to you, however, you should come here 3-4 times a week. If this is not acceptable for you (price, location, ...), you can give your body a good workout on your own / at home gym: running is also free anytime and anywhere. Fast walking, hiking, swimming and cycling are excellent.
Eat well
Try to eat good proteins, good fats and vegetables/fruits with low sugar content (and fiber, which is the only thing that ensures that food gets into the intestines to bacteria and is not digested immediately in the liver). Eat real food, not processed by civilization!