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Anonymous
DO A BARREL ROLL.
Ok, your diet i'll assume is shit if you were putting on weight. Find your BMR (use google), then cut it by 500-750. Thats how many calories you can eat per day to lose weight. You will eat these calories from lean meats, lots of vegetables and limiting your carbs to a small amount, roughly 60g a day since you wont be extremely active throughoutt he day. Cut sugary foods, alcohol, saturated fats etc..
If you cant do anything streneous, have sex with your partner and walk briskly for 40 mins a day. Try lifting weights rather than doing cardio and consult your doctor if there is anything that can be done about breathing capabilities.
Your aim is to be 1000 calores under your BMR (maintenance levels), which means you will lose 2lb a week from this calculation:
1lb fat = 3500 calories.
In order to lose 1lb fat in a week, you would need to lose 3500 calories from your maintenance levels.
3500/7 = 500 calories a day under maintenance levels
To lose 2lb fat per week, its double that:
7000/7 = 1000 calories a day under maintenance levels
You achieve this through diet and exercise, you need to be doing both for it to be effective, especially the former.
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