I really need to lose weight and I don't know how. I don't know what to eat, how much and how to control my hunger. I also don't know what exercises to do. Can you help?
In terms of diet, your goal is to "fuel" your body with good, clean and nutritious foods that will prime your body to build muscle and burn fat. I would recommend focusing on lean protein sources (chicken breast, turkey breast, egg whites) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini).
Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!
One of the best ways to deal with sugar cravings after a meal is to replace a typical dessert with a natural and sweet alternative. A great choice is to freeze fruit like grapes or cherries and enjoy them after your meal. Fruit contains the natural sugar fructose which is relatively lower on the glycemic index and also has less calories and fat than a typical dessert. If you don't like frozen fruit, then just use a basic fruit dish with several different types like cantaloupe, watermelon, oranges and apples.
I would highly recommend adding a resistance training program to your overall fitness plan. Begin a weight training routine 3 times a week and focus on basic free weight movements such as bench press, squats, barbell curls and triceps push downs. These core exercises will build quality muscle which will burn more calories and give your body a drastic change in composition.
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