>>10871611protein and carbs are 4 calories per gram and fat is 9 calories per gram.
protein is essential for muscle building/maintenance. With more muscle you burn more calories, even at rest.
Some fat in your diet is essential for things like absorbing vitamins. Get enough, but not so much that you're eating a ton of cals.
carbs are long-term energy. Since you have to cut one of the three, carbs are really where you'll do that.
Don't go on meme diets unless you can stick to that diet for the rest of your life.
Your stomach signals its full based on volume consumed, so use that to your advantage, for example, by drinking lots of water with meals.
Drink more water generally.
Don't overlook the value of sunlight, either.
Being in caloric deficit is the ONLY way to lose weight. You can't outrun a bad diet. An hour session on the treadmill is like 1 slice of pepperoni pizza. Just don't eat the pizza and save your time.
You're fat, so jogging or running (high-impact activity) will be very hard on your joints. There's more to health than the muscular system. There's the skeletal system to worry about, and even the neurological system as well. If your body feels like shit (injured---not merely sore) you won't like exercising, and you won't do it.
Since you're probably not so fat that you cant do abdominal work, do core work every day. If you can't, then every other day, or every third day, or whatever you can manage until you build the strength. You only need to do like 5min of ab work a day, but make sure it's intense. Core strength is just that--core---meaning essential to the rest of what your body does.
Other areas that you'll want to particularly strengthen due to modern lifestyles are your ass, hip, and lower back muscles. Don't neglect your rotator cuff health either. I would honestly spend a month just focusing on lightly exercising these deficient areas while you fix your diet. Athleanx is a good youtube channel.
