Honestly speaking, it don't matter what people guide you if you're not committed.

First things first. Do you know how you became obese in the first place? (hint: it's not calories in, calories out)

Secondly, what is your relationship with food? if you're the munchy/snacky type, you're going to have a big challenge ahead of you.

Thirdly, you clearly did not become obese overnight. When was the last time you recall being of a "normal" size? If it was 10 years ago, are you willing to commit 5-10 years getting back there?

Lastly, what is your objective of reducing weight? Do you want to look good, or do you want to be healthy? Those 2 are not mutually inclusive. If you don't fix the first 3 above, you're not likely to hit that 65 kg target, and even if you can, you're going to put it back on.

I'm not that guy, but I can answer you this.

You don't need to eat fruits nor vegetables. You can, but you don't need to.

Calories in, calories out (CICO) is an outdated model. A calorie is the energy necessary to raise 1 gram of water by 1 Celcius, ie heat. Your body doesn't use calories. It uses chemical energy via a process called the citric acid cycle. It just so happen that a by-product of using that chemical energy releases heat, which your body discards, because it doesn't use calories. When I was in my weight loss journey, I consume over 2500 Calories a day, but I'm losing weight. I ask CICO proponents to explain why that is, and none can answer, because the human body doesn't use calories.

I know someone is going to say "but the law of thermodynamics" at some point, and i'll just stop that right now and say the human body (and any living being's body) is NOT a closed system, so the laws of thermodynamics do not apply.

Food is not calories. Food is information for your body.

Reducing weight might not land you a job, it might make you look good though, and if looking good is what lands you that job, then good.

If you're committed, then the first thing you need to do is unlearn whatever you think you know about health and nutrition, and start afresh with an open mind. So here goes.

1) How does the human body become fat? (hint: again, it's NOT calories in calories out)
2) Why does the body become fat?
3) How do you get the body to use that fat?

Don't worry I'll answer you.
1) The body becomes fat because you gave it information that tells it to store fat. So how does the body does it? Through a hormone called insulin (there are other hormones involved as well but right now let's stick with dietary causes). So what you need to do, is give the body information that says "this is substrate, but don't trigger the insulin".

2) Carbohydrates trigger insulin release because your body can only have a narrow range of blood sugar at any given moment. If blood sugar spikes, it will trigger insulin, telling the cells to open up and soak up the glucose to prevent high blood sugar (conversely, a blood sugar drop will trigger cortisol, which tells the body to raise blood sugar). Chronically triggering high insulin levels will result in net energy storage, and over the course of years/decades, make you fat/sick. If you use what is called a Continuous Glucose Monitor, you will very quickly learn what types of food triggers insulin.

3) Many health "experts" will tell you glucose (or carbs) is the preferred choice of energy source. This is only partially true. Your body uses glucose because IT HAS TO to prevent your blood from becoming hyperglycemic. If you don't feed it carbs, it will learn how to use an alternative form of fuel, in the case of animals, fatty acids, ie. ketogenic metabolism. As long as you are eating carbs, your body will NEVER access the fat stores, because you will always be triggering insulin, which stops your cells from using stored fats for energy.

That said, not all cells are equal. Some cells WILL prefer one type of fuel over the other... The brain, for example, uses glucose for energy, and the heart uses fatty acid for energy. So how do you get glucose in your body if you don't consume carbs? There's a process called gluconeogenesis, which means creating new glucose. It basically reverses the process of creating fats from the excessive carb intake.

Hopefully you understand all that above, and when you start taking in nutrition advice, you can evaluate whether or not those "advice" makes sense.

This post has been edited by MAGAMan-X: Feb 9 2025, 03:40 AM

CICO is the wrong way.

If you eat too much carbs (over 100 grams/day) you are never going to have healthy weight loss.

It makes absolute sense to cut out dietary carbs because humans don't need it, not one gram. Whoever says otherwise is ignorant.

edit: nevermind

This post has been edited by MAGAMan-X: Mar 18 2025, 04:38 PM