But for a real response let me tell you what I did. Of course we are very different so maybe it might not work for you or it might work wonders. Hopefully it helps.
Yeah first things first. You have to let your body adjust as PaulFlexes said. Don't start off too hard. But um for me it was all in my diet and in my lack of exercise.
Try to limit your food intake and especially things that are high in sodium, carbs, trans-fats, sugars, and all that. Get 100% whole wheat bread. My friend suggested Nature’s Own to me. Yes it tastes like cardboard but it is soo much more healthier. Also toast it whenever you can. Try to eat fruits and all that healthy stuff like vegetables and non-processed things. As for meats, this was always tricky to me. But I only ate ham and turkey. Chicken and fish were always grilled. Add pepper and lemon at your liking.
LAY OFF THE JUNK FOOD!!!! Which I’m sure you are already doing. But yeah no more sodas, Mc’Ds, chips, candy, NOTHING LIKE THAT.
As for exercises: CARDIO CARDIO CARDIO CARDIO!!!!!!!! The more cardio you do the more fat you’ll burn. I have been told running and crunches burn the most fat. A sport that burns a lot of fat is swimming. So if you have access to a pool swim as much as you can. Because not only does it burn fat but it also works out practically almost every muscle in your body and it’s fun.
When I first started this is what my workout schedule looked like:Monday-Wednesday-Friday-Sunday
Morning: jog/ran for 5 miles. If you get tired then walk until you have enough energy to go again. But try and do as many as you can. The more miles or the more you run the more fat you burn.
Evening: Walk for 30 mins to an hour. If you can more.
Night: Run another 5 miles. And like I said above try and do more as it helps more.Tuesdays-Thursdays-Saturdays
Morning: Crunches, as many as you can. When I first started I was well over 200lbs so I know these are hard to do at first but try. Even if you are able to do half of one, that is good enough. What matters is your body is starting to adjust and thus expect these.
Evening: Strength training. Do bench-presses, dumbbells, pushups, curls. Do as many as you can. Multiple reps. Something I was unaware when I first started was that not only do you have to do a lot of cardio to burn fat, but also to prevent your body from burning away muscle you have to do strength training. Cardio and strength training go hand in hand.
Night: I usually didn’t do anything at night in these days because I was letting my body recover and regenerate. But if you are super ambitious I say do easy exercises like jumping jacks and more pushups. Pushups are a bitch when you first start, but now I like doing them. Still can’t do as many, but I’m working on that.
I really hope this helps. If you have any questions you can message me. But there are guys on here with fucking spectacular bodies. I’m sure they are wayyy more knowledgeable about these things than I am.
I wish you the best.
And DON’T GIVE UP!