I'll tell you what I had a diet to lose as much as 7 kilograms. I lost those 7 kilograms in 3 months.
I will also write about what influence the human psyche has on this and our life in general (by the way). I hope that the topic of the post does not go beyond the community, mainly it is about diet.

Remember that losing weight is a long process, not so that you work out for 2 weeks and you will already see the effects

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Well, unless you do 2 weeks of starvation, then you will definitely lose weight, but it is unhealthy for the body and causes a yo-yo effect. So better gradually slowly. It's not the exercise itself that's important, it's the diet. There's a lot of mental work here, if you think you can't do it, you can't do it. You'll think you can-yes, you can. The psyche plays a very big role in our lives. A lot of people don't even realize it. If we change our approach. To achieve something, we must believe in it and set our minds to yes, if we do not believe in what we are doing... well, then I don't think we'll ever make it. Exercise the mind, especially in these difficult times, where we are manipulated at every turn, turn off the TV, turn on thinking. Also, do meditation, it clears the mind and allows you to stabilize.

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All right, let's get back to the diet.
Diet is 70% of success, so remember to stick to it and think positively as I wrote above. There is no better reward for exercise and diet than seeing the first effects in the mirror. Believe me :)

Okay, so, yeah, I was about 10 kilograms overweight. Protruding belly, double chin, etc. The first thing I did was stop drinking altogether. Not only is it unhealthy it has a lot of calories and to that empty calories. Also, if you exercise and drink, the effects will be smaller and slower. I weighed 83 kilos, now I weigh 76.

In my diet, I set the energy requirement at 2000 kcal per day. 1 - 1,5 grams of protein per 1 kilogram of body

The rest is carbohydrates and fats. It's all on the chart. Look at what I've marked. By the way, this calorie calculator is great.

What did I eat?

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Carbohydrates - rice, buckwheat, mixed cereal, whole wheat bread, white rice, brown rice, lentils, whole wheat toast

Fats - olive oil, peanut butter, nuts, fish (e.g. salmon), eggs

Protein - eggs, chicken fillet, beef, protein supplement - "WHEY 100", protein peanut butter, nuts (they also have a lot of protein, especially cashews), fish

Vegetables - every day I ate 300-500 grams of vegetables. Vegetables are very important. I bought a mix of vegetables (cauliflower, carrots, etc.)

I never missed a day with training and diet. Well, maybe if there was a birthday party or some other party, I ate a little more, but that's okay. When you eat 2,200 calories one day, you can eat 1,800 the next day, which equates to 2,000 calories a day. Calories can be added weekly or monthly to make it right and it will be fine.

Gym

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3 times a week full body workout and cardio. Gradually, we do not want to get too tired of the body at first when we are not trained.

Well, that's it. I hope that something helped some :)

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