You can lose weight by counting calories, just take into account that without sports, the body will not look very aesthetically pleasing, especially if there has never been muscle mass) so I would still include sports in the weight loss program and download an application for counting calories, like, otherwise there is a high probability to score on this business. And so the application reminds you that you need to make breakfast, lunch and dinner, and it calculates how many calories in your dish and how much more you can eat. Much more convenient than writing it yourself in a notebook or notes)
I also agree with all those who answered: the main thing is a calorie deficit. Exercise is needed only in order to further increase calorie expenditure, and for this difference to eat something else. Or eat nothing, but just to lose weight faster. If there is no physical activity, the body spends less calories, therefore, to create a deficit, you also have to eat less than it could have.
It's also easier for me to eat less than exercise. Moreover, with a restriction in food, the strength and so it becomes less.
I agree with the previous answer. The main thing is to create a calorie deficit. Then the weight will decrease in any case.
You can also shift meals a little in time for more powerful fat burning, read about Interminent Fasting.
Yes, you can. You need to create a calorie deficit i.e. spend more than you consume. There are many formulas for calculating baseline consumption, these are the calories your body consumes to keep you going. Here is an example of one of them:
Male, 25 years old; height - 178 cm, weight - 72 kg
Consumption = 88.36 + (13.4 x 72 (weight)) + (4.8 x 178 (height)) - (5.7 x 25 (age)) = 1765 kcal
Woman, 25 years old, height - 172 cm, weight - 50 kg:
Consumption = 447.6 + (9.2 x 50 (weight)) + (3.1 x 172 (height)) - (4.3 x 25 (age)) = 1333 kcal
Then multiply by your activity coefficient
As a result, we get the daily rate, based on it, we make up our food according to the parameters of Proteins Fats Carbohydrates. You get fat from carbohydrates. The calculation of daily consumption is as follows:
Next, download the application, which contains the BJU of all dishes, or write out your diet on a piece of paper and count the total at the end of each day. Converting to calories and watching
IMPORTANT: carbohydrates are fast and slow. Fast - everything is tasty (sugar, rolls, cookies, muffins, chocolate, chips, etc.), slow (buckwheat, oatmeal, pasta, brown rice or basmati (all other varieties are the same as a roll). Read about the GI (glycemic index), which reflects the rate of increase in blood glucose, the faster it rises, the more excess goes into fat. Therefore, if you want something sweet, eat bananas, oranges, grapefruits and green apples.
General recommendations :
Good luck to you. If you have any questions, write in the comments.