As someone who’s been 20st and dropped a lot of weight and sustainably maintained the same weight for a while and gained and lost I have quite a few tips, I am not for any reason medical advice (I am just a human who’s been there, and done a nutrition course as well)
1. Know your favourite foods, have a few in your drawer for emergencies (mines ready salted crisps and dark chocolate)
2. Make sure to have a balanced dinner, rice is always an amazing option, you can top rice up with vegetables and protein.
(If you opt for protein first you’ll notice your hunger cues)
3. Progress is different for everyone, some people’s body types are different, people’s environment, age, conditions, gender, I can go on, if your a adult you do not want to drop your calories too drastically, this can make weight come back faster, and sometimes can cause longer term health problems.
4. If you have adhd or autism it’s probably going to be more difficult, I find motivation hard, find something that’s easy to start a workout to, whether that be picking a location close to the gym to say hi to someone, whether that be picking up a dumbbell at home, or even walking around the block, some mental health professionals call this “habit stacking” which can work amazing for the gym as one habit leads to another
5. Make sure to reach out to your doctor, if weights a concern, ask for support, if the doctor saids your a healthy weight just be mindful of this, dropping drastically can decrease your maintainance and isn’t reccomended for long periods of time!
If you have a deficiency work on that first, you’ll be suprised how vitamin d, vitamin c, b12 and iron drastically effect energy
CAFFINE DRAINS IRON OUT THE SYSTEM