Hello, folks. I just need some advice on how to lose weight; I’m now 136kg and want to get down to 80kg; I’d greatly appreciate your help and criticism, and my height is 177 cm.
Download a calorie counter app. I use the free version of Loseit. Set a deficit of 500-1000 calories per day, and that’s it. Exercise is beneficial, but it is all about counting calories. Try to consume enough protein and fibre to stay fuller.
So losing weight is a simple, yet planned procedure. First, we must recognise that our bodies receive their energy from food. Every food contains a varied quantity of energy, or calories. Now, we must be familiar with the term “calorie,” which is simply a unit of energy. As a result, we can better understand why different foods have varied amounts of calories.
You can lose weight without exercise or medicine. I’ve done it, so you can too. As I often say, the first step towards losing weight is to have strong determination and willpower. Then just follow a few crucial recommendations. Cut out sugar, white rice, wheat, and maida.Drink a lot of water (3-4 litres per day) to flush out toxins. Follow it consistently and observe the benefits, and yes, no cheat days till you accomplish your target. Anyone can do it, and anyone does, please let me know the results. 
Monitor your dietary intake. Use an app or a pen and paper to keep track of everything you consume. This understanding is especially strong when you’re just getting started. It will assist you in identifying areas where you may make changes and swaps to cut back on unneeded calories.
Focus on consuming adequate protein from lean sources such as chicken, fish, and Greek yoghurt. Protein keeps you feeling fuller for longer and retains muscle mass as you lose weight. Don’t completely avoid carbohydrates; instead, choose nutrient-dense foods such as fruits, vegetables, and whole grains.
Drink lots of water. Make careful to spacing it out throughout the day so you don’t get sick or overwork your kidneys. There are even claims that drinking a gallon of water (safely spaced throughout the day) can help you lose weight, but we did not go that far.
Exercise frequently: Incorporate physical activity into your everyday routine. Even simple forms of exercise, such as walking or cycling, can help you burn calories and maintain a healthy weight.
Intermittent Fasting Consider adopting intermittent fasting into your schedule, which entails alternately eating and fasting.
Popular fasting methods include the 16/8 approach, in which you fast for 16 hours and eat within an 8-hour window, and alternate-day fasting, in which you eat normally one day and restrict calories the next.