@dojoloach Go to an online calorie intake chart and put in your age exercise level and weight. It will tell you how many calories you must eat to maintain your present weight. Now reduce that daily calorie total by 20%. You will lose about 2 pounds per week with moderate exercise.
Cardio is very important for stamina levels. Cardio is stamina, weights are strength, do both. Cardio will give you some room in your diet. About 2-300 calories per day if you really huff it. You must educate yourself on every calorie you put in your mouth so you can keep track.
Weigh yourself every morning after you pee. Naked or in your underwear and before you eat or drink anything. Write it on a calendar and watch for trends not daily weight.
Recalculate your maximum calorie intake as you lose weight. It does not matter what you eat as long as you keep to your daily totals.
The trade off is high calorie foods are less bulk and you will get unmanageable cravings if you eat them. One Quarter Pounder with cheese and bacon is almost 1200 calories alone. But, do splurge every now and then. Get a burger meal, eat some pizza, but realize you are setting yourself back about a week every time you do. Don’t feel bad if you screw up, you are human and shit happens. Just move on and don’t stop.
As you get to your target weight and I don’t know your height but 220 is to heavy I’m sure unless you are bulked like Schwarzenegger and I don’t advise that as it is murder on your heart, joints and tendons.
There is no such thing as spot reduction. Do not believe that sit-ups reduce belly fat, they don’t. Diet produces abs.
Calories in calories out. That’s pretty much it. It’s actually very simple. The hard part is maintaining your will.
and no alcohol .. low-calorie diet