” are you a nutritionist or diet coach?? “
I’m neither. But I’m in my 40s, spend all day at a desk, yet despite that, I’m at a good BMI, in good health and my medical numbers (blood pressure, HDL, LDL, ect) are all in the safe range.
How? Simple. Diet and excercise.
Back to your questions:
On a sustainable diet and exercise plan, you should see results in about 3-4 weeks. Each person is different, but thats the general target.
Potatoes are a starch, so consider that a side dish. (no more than 25% of your plate)
Oh, and one more thing. Meal timing is crucial!
Never skip breakfast, eat lunch anywhere between 12pm and 2pm. As for supper, try not to eat past 8:00 (and for sure not past 9:30). Eat too close to bedtime, and you’ll be asking your body to metabolize the food you just ate, but in sleep mode, will do so much slower (which means more calories retained, and ultimatley, converted to stored fat)