Tea, no sugar, no milk. Exercise. Eat right. Talk to your doctor if you're feeling unwell, or to clarify possible medical problems and their opinion on how you should approach the issue. 'Getting stronger' is a process. One that will probably not be enhanced without a specific exercise regimen and eating to fill that purpose. In the military they used to feed us to the point where I found it unbelievable compared to coming out of the gutter.
No joke ... diet was riddled with protein, iron, carbohydrates, the works. And of course the reason was simple, because after 11 weeks if a soldier isn't eating well, they suddenly start losing the capacity to march 30 kilometres in 4 hours, carrying 50+ kilograms of weight, begin suffering problems due to stress and adrenaline. We used to call it 'the Stomp' or 'stomping'.
But in military logistics it's known as 'loaded marches' ... and depending on the outfit, you were expected to do 25 kilometres in 5 hours under the weight of gear and arms, regardless of season.
Effectively it's a baseline idea of just what a soldier should be expected to do at a moment's notice.
So the diet was constructed in a matter of being able to maintain that singular vision of highly mobile, and combat effectiveness, regardless. So the diet wasn't centred around weightloss but maintaining peak physical coditioning as wellas acclimating a person to eatingthe food that allows those expectations. Basically the expectations were conditioning the body to accept such necessary 'fuel requirements' as to be able to perform such strenuous activity and maintain it, even if rationing is cut by 50% over a 11 week stretch.
After that period it's suicide to expect soldiers to continue to operate in the same capacity. Feeding soldiers is incredibly expensive if you expect them to run around and stay active.
In Paulus' Sixth Army at Stalingrad, you had starvation cases in 3 months ... and that was when soldiers were still getting roughly half a kilo of bread, 50-100gm of general vegetable product, and 25-30gm of animal fat to eat each day.
So why am I writing this?
Because eating to lose weight is fundamentally different from 'getting strong'. 'Getting strong' as in to perform a stomp at a moment's notice, carrying around as if an adolescent on your back and doing a 25 kilometre combat patrol on foot in 4 hours ... well the sort of daily diet regimen and constant physical activity to maintain it is antithetical if you're not liable to maintain that physical performance or that tailored diet in tandem.
Feeding a soldier to maintain it is ludicrous. So much so you should hear some stories of ex-service personnel whowent from eating for such strenuous physical activity to working inthe private sector. It really is a blow to your body if you're not careful.
I think you should concentrate on one goal at a time. Talk to your doctor first, find ways to lose weight with exercise and decent eating... and if you're really keen on 'getting stronger' perhaps tailor your diet to accommodate the physical activity you're prepared to make longterm and consistent.