what should i do as a beginner?

when you are in the position that you are in, it is out of despiration and lack of education on proper dieting. so follow this to a TEE and you will drop your weight pretty quick, if you skip meals it does not work as well (i am not making this up) do EXACTLY what this says, at this point what do you have to lose? give it a try and you will not have a weight problem for the rest of your life because you will have a great plan when you see it come back (if it ever does) years down the road

8am - 6 egg whites, 2 yokes and 1 fruit

10:30am - 1.5 scoops of protein in 16 oz of water and 1 fat

1pm - 4-6 oz. of red meat 92% or higher 2 cups of green vegetable)

3:30pm - 1.5 scoops of protein in 16 oz of water and 1 fat

6pm - 4-6oz. of red meat OR turkey breast, chicken, or fish and 2 cups of green vegetable

8:30pm - Some kind of lean protein again (Chicken, turkey breast, tuna, egg whites, or another protein shake. No red meat.) Also another serving of good fats. If you want to add a 7th meal in 2.5 hours you can have another protein shake.

and when i say fat, i mean add a good fat, like "flax oil", almonds, almond butter, or fish oil. does not mean ice cream, i PROMISE you that this works, ive spent years of trial and error if you want more detail just ask, please notice that i am not trying to sell you anything or defering you to some bullshit website to buy pills or products like half of the answers out there, spammers.

do cardio on MWF in the morning on an empty stomach (a secret of the pros, take 200-400mg of caffeine tablets 30min before workout you will have an insane cardio session, i use "vivran" but may not be availble to you where you are), for 50-60mintues, your choice just keep the heart rate up. you will freak the hell out at how much you tighten up in 4 weeks. you don't need to do any more cardio than this, it will work great.

4th Day Pasta-replace 1 real meal (not a shake) with this every 4th day.

Cook Pasta but not all the way leave it a little hard, add a bag of frozen peas (cook them), add some parsley and a an of black olives (drained). Add 2 cans of tuna, Olive Oil and Garlic Salt. Stir it all up and put it in the fridge over night, eat it the next day cold.

Every 21st day you can have a cheat meal, anything you want for one meal as much as you want, once you stop eating that meal get back to the plan. Restarts metabolism. i reccomend a whole large pizza and ice cream. it will shock your metabolism then your diet starts working faster again.

The biggest part is what you eat. Quantity and quality. Increase the quality, decrease the quantity. The universal measure is calories, but eating the right types of food makes it easier to get the right calories without the effort of counting calories.

Strength exercises are very good for you as well. Squats, lunges, pushups, situps/crunches are all good places to start and require no equipment. Just do a few every other day and build your way up. When they start getting easy to do 15, look into weights or resistance bands or anything to make it more challenging.

for now I would do lots of cardio and cut back the calories. Later on then you can develop the muscles.

A simple answer:

-push-ups;

-sit-ups;

-genuflexions;

-running (the most important);

-running;

-running.