30 bmi is not too bad honestly. I mean I really don't think its worth getting a lipo just for that, plus you'll need a loan when moneys already tight? Even more of a reason not to do it.
I'd say if you have the right information, it's possible to reach your goal through proper nutrition and exercise.
First off, drink more water. I'd aim for 100oz per day. Not only will this help with weight loss (when the water fills up your stomach it will be very hard to over eat, very simple) but it will also help with your mental health. This
article sums up how and why it's so important:
"Approximately 70% of your body is composed of water. Nearly every body function you have is dependent on water, but how much do you really need? According to the Mayo Clinic, the average adult loses more than 80 ounces of water every day through sweating, breathing, and eliminating wastes. So one has to wonder if you drink less than 80 ounces a day, how is that impacting your brain function and overall health?
Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and have trouble with math computations. Prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years.
Mental symptoms of dehydration can include
- Depression
- Afternoon fatigue
- Sleep issues
- Inability to focus
- Lack of mental clarity, sometimes referred to as "brain fog."
The brain itself is made up of approximately 85% water. Water gives the brain energy to function including thought and memory processes. Water is also needed for the production of hormones and neurotransmitters in the brain. Since the brain cannot store water and you are constantly losing water through perspiration and other body functions, it's essential that you continuously hydrate. You'll be able to think faster, focus more clearly and experience greater clarity when your brain is functioning on a full reserve of water."
Secondly, you should figure out nutrition. Like I said just keep it simple. Avoid processed foods, stick to whole foods. No, you do not need to shop at Whole Foods, just got to Kroger, Walmart, Publix, etc. stick to the perimeter of the store. Despite what some may say, eating healthy is not expensive. You just have to do a little cooking.
Now there are multiple food portion charts that will work, because it's not black and white, plus different things work for different bodies and goals. But in general this is a solid plan to follow:
View attachment 122716
You can have fun with it, you can swap out different protein sources (chicken breast, beef, turkey, salmon, etc), you can swap our different grains (rice, potatoes, beans, etc), you can swap out different vegetables (broccoli, onions, bell peppers, asparagus, carrots, egg plant, spinach, bok choy, zucchini, etc),
and you can swap out different fruits (apples, bananas, strawberries, blueberries, kiwi, mango, pineapple, etc).
Maybe even do a little greek yogurt parfait in the morning to support your gut micro-biome. Have fun with it. But in general stick to these rough portions in this picture and you will be doing very good.
And thirdly, exercise daily. Even if its just a 10 minute walk, just do something every day. If you wanna be more ambitious, do some body weight exercise such as squats (normal squats, split squats, Bulgarian split squats, etc), lunges (forward lunges, backwards lunges, side lunges, walking lunges, etc), stairs (bleachers or stair master machine it doesn't matter) and so on. Those are just a few examples off the top of my head. Pick like 5 exercises and do 20 sets of each. That's 1 round, do 1 more, then call it a day. These are just simple routines, you can make you own routines or find some more routines. Doing things like this can develop you glutes, quads, hamstrings, calves. That's just the beginning but try starting out with something like that and after a while you'll start to see your body change.
You can do whatever you want with you life, but if I were you I'd go the natural route. It'll take time, discipline, and hard work, but if you focus on the 3 basics of hydration, nutrition, & exercise, I promise you that you will attain your goal.
