Diario de mohammed94kh, 28 may. 20

Measure and log all your food!!! 

Thanks 

If you have a food scale, that helps me tremendously.  

Log everything so you can look back and see what does and doesn't work for you. 

Cut out any soda, fast food, or junk food. Drink plenty of water and try to get 7+ hours of sleep. Stick to natural foods like fresh fruits and vegetables, eggs, cheese, nuts, rice, and lean meats (chicken, turkey, fish, etc). Like others have said, make sure to weigh, measure, and log everything you eat. You need to be in a calorie deficit to lose weight. There are online calculators that can serve as a starting point to help you figure out a target daily caloric intake for weight loss. If you want to lose a pound a week, you need to reduce your calories by 500 a day or burn 500 a day in exercise. It's much easier to eat 500 less calories than say to run for an hour to burn 500 calories. And don't get discouraged. Your weight will fluctuate and at times you might not lose a pound for a week or more, but don't give up. Keep sticking to it and it'll come off. 

Burn more calories than you eat, Eat what you enjoy in moderation to ensure you can make a lifestyle change. Too restrictive and you may wind up binging. As the others have said- track your food so you know how much you are really consuming.