I post this on occasion to a couple other forums I frequent. I am no "fitness guru" by a long shot. I have always been either in shape, or at the most, 40lb away from it. (5'10, large bone structure, etc)
I am just a NS, 35 y.o male. I am no dietitian, so take it or leave it, but it has worked for me.
Two things you need to accomplish are diet and exercise. Diet is more essential than exercise, IMO, and what I chose to focus on, as I am a naturally active person. Workouts are more for enjoyment than "have to do" type stuff. I used to be a bit of a gym rat in my youth.
Diet: Make your healthy food consumption EASY TO DO. Become a friend to oatmeal. By a giant bag of it. Build yourself up to two large bowls of it a day. Figure out how you like to enjoy it. Eating those two large bowls will naturally change your eating habits for the better. Eat clean protein. I like hard boiled eggs and chicken breasts w/ bone no skin/fat, and fish. Every Sunday before my week begins, I boil up a dozen eggs and roast about 2lb of chicken. The rest is tuna or some other fish.
here is my typical day:
breakfast: oatmeal, 2 eggs, water, coffee.
2nd breakfast after workout: a large chicken breast, vegetable stew, small cup of rice
lunch: salad, chicken breast, cup rice or homemade whole wheat herb bread (easier than you might think).
lunch 2: tuna or chick breast or fish, fresh veggies. no simple carbs.
dinner: oatmeal
OATMEAL is probably the biggest past of my changes. I put everything under the sun into it, depending on my mood for it. Sweet, savory, and all things in between. I put curry, chicken and chopped tomatoes and onions into it sometimes. I put fried eggs, syrup and ham into it sometimes. My normal oatmeal is with prunes, brown sugar and butter. No matter what, I get my oatmeal. I cook a large pot of it every three days, and just refrigerate.
My veggie stew is very simple. I go to the store and buy a pound each of 5 or 6 different vegetables and bring it home (always some type of squash or pumpkin if I can+ the others. Chop it all up with garlic and onions, set aside. Get the biggest pot I have, with about a gallon of water, curry powder, coconut, a cup or two of dried yellow peas, and a breast or two of chicken. Bring to a boil, simmer for 30 minutes. Add the vegetables, bring to boil and simmer for another 30 minutes or so, then I just cool it down and refrigerate it.
I found dried yellow peas to be an excellent source of complex carbs and vegetable protein (not easy to find in the vegetable world).
the protein mini meals take away a lot of hunger. The complex carbs satisfy, and keep my brain active.
8-12 glasses of water all day long. Adjust as you see appropriate.
Cheat days
I always take a day off a week for diet. Some dessert, some pancakes, chocolate, ice cream, whatever. You need to do this. Keeps you on track, and burnout free., and eager to continue good habits. ******Get yourself used to this diet for a couple of weeks before starting your exercise program. Make adjustments as needed.
I went from a puffy 230, to a pretty good 189 in about 8 months, diet only. I am a few months into my exercise program. Just doing calisthenics, such as chins, sit ups, push ups, etc. It is going well.
Best of luck.
