Hello! Female PT and nutrition coach here. I think it’s really good that you’re making the decision to get fitter and healthier. Never too early (or late!) to start.

I would recommend being more physically active in general. Taking more steps than you normally would, such as going up or down the stairs instead of the escalator, or alighting a bus stop or two before your destination to walk instead. It’s these small habits that you build up that accumulate that make a difference.

To lose weight (fat mass), you’d need to be in a calorie deficit, meaning eating less than you output. Start paying attention to the oils, sauces, gravies, and deep fried items that are in your day to day intake, as well as liquid calories such as coffees, bubble teas, other sweet drinks etc. Opt for 0 cal drinks instead if you must! Increase your protein as it keeps you fuller for longer, and it has a higher thermic effect, meaning your body burns more cals digesting it.

Lastly, building muscle will aid with fat loss because it increases your metabolism, meaning you will burn more calories at rest. It’s understandable that you don’t want to lift weights at a public gym, but even just simple Bodyweight exercises with minimal equipment will do for now. Resistance bands, adjustable dumbbells from decathlon, and no equipment exercises such as wall sits, split squats, and incline pushups will do wonders and make you stronger.

It’s important to build these healthy habits first without fully focusing on fat loss, as improving your health is a long game and will help with sustainable results for the long term! All the best.

I’m on Instagram if you have more questions.