Man, thats tough. Would depend on their goal. Where are they, where do they want to be, and when. Then they will need to see a nutritionist.
First start is always exercise. And keep at it till they dont swell with water after doing so. Once they make that part of their life their body will push them in the direction of what their body needs to maintain it.
If they won't do that, Id suggest, and this is just my opinon, cut meat out 3 days a week. No dairy, no sugar, nothing canned, no breads at all, no pasta, limited salt.
Man, thats tough. Would depend on their goal. Where are they, where do they want to be, and when. Then they will need to see a nutritionist.
First start is always exercise. And keep at it till they dont swell with water after doing so. Once they make that part of their life their body will push them in the direction of what their body needs to maintain it.
If they won't do that, Id suggest, and this is just my opinon, cut meat out 3 days a week. No dairy, no sugar, nothing canned, no breads at all, no pasta, limited salt.