To lose weight, you need to burn more calories than you consume. This can be done by eating less, exercising more, or both. A calorie deficit of 500-1000 calories per day is a good starting point.
Protein helps you feel full and satisfied after meals, which can help you eat less overall. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, and legumes.
Processed foods are often high in calories, sugar, and unhealthy fats. Instead, focus on eating whole, unprocessed foods such as fruits, vegetables, and whole grains.
Water helps to keep you hydrated and can also help you feel full. Aim to drink 8-10 glasses of water per day.
Exercise helps you burn calories and build muscle. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.