Keep it simple and go in stages:
1. Begin to exercise if you don’t already. Start with 30 minutes of walking per day and increase to 60 minutes. Then, add weights and body resistance exercises like planks, squats, and lunges. Pop Sugar has a bunch of 10 minute exercise videos.
2. Then begin to work on your diet. 3 liters of water a day. Cut out alcohol, processed foods, fast food, and sugar. Berries are really the only fruit that don’t wreck your metabolism.
3. Once you’re walking daily and doing the basics of eating more healthy, begin to refine your diet and test for the things that inhibit your weight loss. This is a great meal plan:
Breakfast: protein, veggie, healthy fat. Ie, 2 scrambled eggs with red peppers, top with 1/2 avocado.
Lunch: protein, veggie, healthy fat. Big salad with greens, carrots, cucumbers, tomatoes, sprouts, grilled chicken, avocado, olive oil & vinegar dressing.
Dinner: protein, veggie, healthy fat, non-wheat carb. Bake a piece of salmon (brush with olive oil, salt & pepper to taste) and serve with cooked quinoa & spinach sautéed in butter or olive oil.
Snack/ desert: 1 cup berries.
*on days you exercise with weights, add a 4th meal with non-wheat carb: cup of cooked quinoa, baked sweet potato, Ezekiel bread or wrap, etc.
You’ll notice there is no dairy in the above meal plan. A lot of women have dairy issues. I have one & had no idea until I started adding it back in to my diet. I can digest goat dairy but now cow dairy- bloats me up like a whale!! You also don’t really need to count calories when you’re eating like this but my guess is it’s around 1200-1600/day range.
Food prep on Sundays. Cook your batch of quinoa or brown rice if you plan to incorporate that week. Grill your meats. Chop all your veggies. It literally takes me 2 hours between the grocery store and prep time. The more you do it, the faster it goes!