>>2430565As someone who does this:
1. Daily exercise and keep active off the clock. I do a lot of walking and biking off work and right after I finish I do high volume bodyweight stuff approx 30min a day.
2. Track your calories so you are honest with how much you consume. People forget things like dressings, the oil used to cook food, and they go by package measurements and not weighing food. This leads to inaccurate tracking.
3. Drink more water. For one most people are under-hydrated. Water is effectively an energy drink. And it will make you feel fuller.
4. Eat high volume low calories foods. I eat a good amount of veggies, lean chicken, fish, eggs, etc. Avoid things like bread as they are not filling and high calorie. Between this and drinking more water, you feel more full and are less compelled to eat.
>>2436594You cannot outwork a bad diet. However, I always advise people do some kind of activity because any increase in muscle mass or daily activity increases your TDEE and makes that diet that much more effective. Plus its good for your overall fitness level. A little activity like a walk is honestly as important as any other hygienic activity. I have never been morbidly obese or even that big, but just eating better and doing a little daily work out has massively improved the way I feel, the rate at which I recover from big exertions, and my mental state (which is still poor but ever little bit helps.) Take care of yourself!
As for big people on hiking trips I do not really care one way or the other. Like with anyone else in the outdoors I only care that they not ruining the experience for others and that (if it's something outside your local parks nature trail) they are realistic about their capabilities. Big, small, short, tall, just don't do something dumb that puts yourself or others at risk. Drink water.
