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Over weight

Kindly help on knowing how many calories i take in a day how can i know and can someone give me a good diet to reduce my weight as am 30 yrs 6ft 97kg kindly help me.
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Avatar universal
First, if you're at all muscular, you're not all that overweight.  If you're not muscular, you don't need to lose a ton of weight.  Calories aren't key to losing weight -- how quickly and efficiently you metabolize your food into sugar and how well you digest your nutrients is far more important.  Calories are a part of it, but the results are measured in how your body reacts, not in some statistical generalization, especially given that the amount you need to lose shouldn't be beyond just increasing exercise and eating a better diet permanently.  Low calorie diets aren't a permanent change, and since you're not obese, you have time to make the change.  And you'll probably get better answers if you tell us what you're eating now.
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I am mostly eating home made food but am fond of cakes and sweets what really disturbed me is my stomach i eat a lot of starch and proteins.
Starch isn't really a meaningful term, but it doesn't sound like your diet is very good.  Obviously, if losing weight is your goal, eating cakes and sweets will defeat you.  If by starch you mean simple carbs, that's pretty much the same as eating sugar.  Tell us exactly what a typical day's meals consist of and someone will probably have some ideas for you, but a balanced diet of complex carbs (such as whole grains), lots of veggies and protein that digests well (meaning not too much red meat, for example) is still the basic recommended diet.
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I have just read a book on fasting and using a ketogenic  diet for weight loss and diabetes reversal. I am trying it now and am finding it very easy to implement. There are various fasts you can do. I am sure you can find one or two ways to work for you.  You should get this book! I have tried all of the diets in my 63 yrs of life and none have given lasting results. I feel like this way is going to be much easier to do than those I have tried in the past. I feel like it will be easier to stay in control. The book is called: The Complete Book Of Fasting by Dr. Jason Fung.
Great book!! Hope this helps you.
Fasting is not for weight loss.  It's for a lot of things, mostly spiritual or for cleaning out the system once in awhile, but is not a good way for lasting weight loss.  A "diet" is by definition not a way to lose weight permanently.  A permanent change in diet is.  I have nothing against fasting, just using it for weight loss.
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i think you should cut down Carbs and start eating more fruits and protein content food...and perform regular exercise like walking for 1 hour everyday....do not eat any oily or fast food like pizza, burger or any coke..these are mainly responsible for gaining weight
Not true.  Oily fish is great for losing weight.  Oily nuts are also great.  Depends on the kind of oil.  Fruit, by the way, are carbs, and too many of them can be as much sugar as eating sweets.  Vegetables, also carbs, are better to eat in large quantities than fruits, which are better in moderation.  Complex carbs, such as whole grains, are our major source of energy.  There's a lot of confusion about carbs and protein out there and their true effect on weight.  It depends on which carbs and which protein you're eating.
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