[Victor]

ive lost 40 lbs in 4 monthes with a few minor changes.

first and foremost: aerobic exercise. bike riding is great if you are fat bc its hard work but is easy on the joints. running is good but may cause injury if you heavy. walking/hiking is good too but somewhat poonish and boring imo.

i started off riding my bike 20-25 miles a day at least 4 times a week. i would also run 3 miles once a week. my body quickly adapted to this and i am doing twice as much now.

start out with workouts that you can do but that make you very tired. avoid injury at all cost tho. if you tweak a muscle or start having joint problems cut back or switch to a lower impact exercise. dont misinterpret muscle soreness as an injury tho. you will be sore but just suck it up and keep going. enjoy the soreness; its a constant reminder that you are getting stronger. as you get stronger you can work out harder and longer thus burning more calories and losing more weight.

as for food and diet i cook for myself and try to eat all fresh foods. i dont pay much attention to how much and when i eat bc i exercise so much. i just never eat fast food or processed crap or soda (i never liked it so i wasnt cutting it out anyway.)

also i cut way back on alcohol. i went from drinking 6 nights a week to 1-2.

but my main suggestion is to get off your ass and exercise. you will feel a lot better about yourself too. you will get a bit of a buzz during and after working out and it will be very satisfying to watch and feel yourself getting stronger.