(easy) Reduce calorie intake, this does not have to be major. Reduce portions bit by bit, if you're getting hungry earlier before your next meal it's working.
(hard) Fasting is better, but difficult to maintain. Also hypothesised to increase life expectancy to one of the greatest extents. The only thing that significantly extended healthy rats lifespan. Also measured in humans and turns back the clock on many age related diseases and the immune system (hard to study mortality in humans, they live forever, need lots of time/money to follow, and you can't sell 'eating nothing' after).
Exercise
THE best exercise is HIIT, it boosts your metabolism, effectively giving you a workout even when you're not working out. It's intense so do whatever you need to do to get into it (not completing a session at the beginning is fine, walking or jogging at the beginning is also great, go at your own pace). The first time I tried HIIT I puked, but you come back. That's what counts. Here's a great link https://youtu.be/Mvo2snJGhtM
https://link.springer.com/content/pdf/10.1007/s11894-017-0603-8.pdf
If you want to lose weight, here's a quick guide:
Diet
(easy) Reduce calorie intake, this does not have to be major. Reduce portions bit by bit, if you're getting hungry earlier before your next meal it's working.
(hard) Fasting is better, but difficult to maintain. Also hypothesised to increase life expectancy to one of the greatest extents. The only thing that significantly extended healthy rats lifespan. Also measured in humans and turns back the clock on many age related diseases and the immune system (hard to study mortality in humans, they live forever, need lots of time/money to follow, and you can't sell 'eating nothing' after).
Exercise
THE best exercise is HIIT, it boosts your metabolism, effectively giving you a workout even when you're not working out. It's intense so do whatever you need to do to get into it (not completing a session at the beginning is fine, walking or jogging at the beginning is also great, go at your own pace). The first time I tried HIIT I puked, but you come back. That's what counts. Here's a great link https://youtu.be/Mvo2snJGhtM