>>20643781More effort. Mental effort too. Pardon the spacing.
Everything you eat and drink has calories.
CICO stands for Calories In Calories Out. If you eat more than you burn, you gain weight. If you eat less than you burn, you lose weight. Use this calculator to find out roughly how many calories you burn daily.
https://www.calculator.net/calorie-calculator.htmlIt is generally agreed that eating 500 calories less than this number is a good rate for weight loss. Don't worry about going over once in a while.
Exercise itself burns a pitiful amount of calories. You burn most your calories when sleeping. That is when the body repairs itself. Having muscles increases not only your strength but also the amount of calories you burn when you sleep. The idea that you can eat more by working out to burn it is one of the big mistakes of weight loss. Another big mistake is not taking what you drink into account. Soda and alcohol are full of calories. People often think that just because something is liquid and you piss it out, it doesn't make you fat.
Now regarding food. Everything you eat has protein, carbs and fat in it. Protein sates you, carbs are energy ready for use, and fat is energy that has to be processed. Ultimately you need all three of those but in a diet you should try to get more protein and less of the other two. But remember that each of these contains calories.
Healthy food doesn't actually make you healthier like some health potion. It is food that takes much less toll on your body. And the point of salads isn't to counter what you eat but instead to fill you with low calorie matter so you won't pig out on other food.
Regarding exercise, you don't need to go to a gym. There is a type of exercises called calisthenics. They require little to no equipment and you can do them at home. They include stuff like situps, push ups, ab crunches, burpees etc. Look up calisthenics for beginners on youtube and you'll find tons.
