Problem is layman like me has no clue about how much carb/calories/sugar is there in roti/salun/curry/fruit/veg we eat daily and how much actually we need to attain the goal of weight loss without starving ourselves and then there is confusion of good fat(omega fatty acid) and bad fats .
Easy...
First, get a scale. Either an electronics version, or pay good money for an all mechanical version.
Now, you have to understand that your weight can fluctuates as much as several pounds, or a couple of kilos, throughout the day. This is from eating and drinking. What kind of work you do is a different issue.
Next, weigh yourself several times a day. Some people will advise down to the exact hour. I see no need for that. Just weigh yourself before and after a meal, for example. Do this for at least one week to get an idea of your average weight.
Next, reduce your caloric intake. I recommend the ketogenic diet. The protein and fat to carb ratio is signature of this diet. Essentially, reduce our carb intake. Reduce rice and bread, for a couple examples. What you are doing is essentially force your body to use stored fat as energy source.
There are two main sources of energy: fat and carbohydrates.
Since your body has these choices, the first it will pick is carb. Simpler to process. And store the fat -- as body fat.
In reducing -- not eliminating -- your carb intake, you gradually force your body to resort to stored fat as an energy source. Using stored fat is more time consuming so while your body is using stored fat, it will send out that hunger signal. If you eat a meal of protein such as chicken or beef, and a large side of veggies, there is no need to feed your body any more carbs when your feel hungry. This is where will power comes in. Just because you are hungry, that does not mean you are going to die.
While you are on this diet, keep weighing yourself. If, as you weigh yourself several times a day, your +/- two kilos range is lower, then congratulations, you just lost weight.
For example, my daily range used to be 160-165. For the past several months, it has steadied out to 160-163 range. I have effectively lost 5 pounds, or two kilos. And this is where I still have my daily one beer and after dinner bourbon. The beer and bourbon are all carbs. And I still lost weight.
As long as you are losing weight, that is all that matters.
My personal diet is not strict ketogenic, but it has reduced carb sources such as rice, bread, and sugar. I feel slightly hungry throughout the day.
No need to count calories. Just keep track of your weight.
) ---- I walked not (3 - 4km daily)much but whatever i walked i made sure it would raise my heart beat, jog in intervals)
