>>13013091I have about the same weight as you (158kg) and am currently in a psychosomatic rehab so I can share some of my experiences here that helped.
I started with ~165kg 4 weekd ago btw.
First of all strict diets are pure bs as any proper nutrionist can tell (I've been to many). Instead try to observe your current eating habits and try to modify them to reduce their impact on your weight.
In general, less sugar and salt, watch out for spice mixes especially, better mix your own. More natural ingredients instead of processed stuff. Wholegrain instead of whitebrad. Lean meat instead of fatty cuts (there is no problem with some red meat every now and then, srsly).
If you use butter and spreads on your bread/buns, try to reduce the amount bit by bit until you arrive at a point where you think you can live with it.
In my case 2 wholegrain buns for breakfast with some butter, spreads and cheese.
For Lunch we generally get warm food and it's generally more than enough to get full. It's also regular food and no "special" weightloss feed or whatever.
Dinner I usually eat crispbread with cheese and/or sausage. Sometimes I take a Porridge instead, too.
Salad, other vegetables and fruits are always great of course, just don't go overboard with the latter since thry do contain sugars...
If you have trouble figuring out portion sizes I can give you some hints just using your hands:
>A handful: Fruits, Nuts, Sweets and the like>A fist: (raw) Potatoes, Noodles, Rice>Two palms: (cooked) Vegetables, Salad>One palm: Meat, Fish>Thumb: Plantoil, ButterRemember that any fast diets just increases your chances to bounce back to your original weight. Take it slow and steady.
Some exercise is required as well though, but that can just well be stuff like going on regular walks or walking staris up and down in the beginning. My tip would be swimming btw.
Best efforts and don't give up!
