Use this calorie calculator, this is a trusted internet source that my university's nutritionist gave to me. Use your target weight (not current weight) and 'rarely' as your activity level, and eat that amount of cals per day:
Now, within your calorie allotment, follow these tried-and-true eating rules, and most people will agree on the points listed below:
*more vegetables (fill up on this) *more protein (fill up on this) *moderate to high dietary fat (sounds crazy but is true!) *moderate to no amount of fruit (read the next two lines to see why) *moderate to low carbohydrates *minimize sugar as much as you can!
*moderate to no processed food, as in eating food in its purest form instead of its "convenient" form; ex. corn vs grits, oatmeal vs cereal bars, fruit vs fruit juice, raw unseasoned meat vs bacon & sausage, brown/white rice vs. Rice-A-Roni, minimizing canned soups & pre-seasoned meals and foods, minimizing pre-made food like Bagel Bites & Hot Pockets)
Leafy greens are good for weight loss, things like kale, spinach, and lettuce. If you want to have all your greens in an easy and simple way, drink a green smoothie daily. Check out the recipie on youtube if you don't have it. Lemon helps too, lemon juice with spices and no added sugar, or a glass of water with lemon slices inside, it acts as a great antioxidant. Another thing that helps with weight loss are whole wheat food such as quinoa and oatmeal. Broccoli is one of the healthiest vegetables, so it will definitely help you lose weight. Steamed broccoli along with quinoa is an excellent meal idea. Also, raw vegetables. A good serving of raw vegetables will help. If I were you I would look up healthy salad recipies. Last but not least, find healthier alternatives to the foods you eat. For example, replace spaghetti with zucchini noodles. As long as you're eating really healthy you should have no problem in losing weight.
to lose weight you should be in a calories deflict it means you eat less than you consume , healthy diet is enough to lose weight but you can add a 30 min workout 3-4 times a week, workout tight your body thats why and you lose more calories when you workout , eat healthy food : vegetbales , fruits , calcium foods , meats and chicken and fish and healthy fats such olive oil , olives, avocado , its better to eat every 3-4 hours a small meal , gl
A healthy diet consists of whole foods, mostly vegetables, a decent amount of fruit, a bit of meat and a bit of whole grains.
Best bet for weight loss or management are nutrient-dense foods, particularly ones high in protein and fibre. Protein because it keeps you feeling fuller longer. Fibre because it regulates your digestive system but also because it's a binding agent that holds together water-dense foods, which tend to be low calorie but filling/satisfying. And nutrient dense because our food cravings tend to be tied to nutrient deficiencies. Healthy fats are also important for helping your body absorb fat soluble nutrients.
Avoiding added salt, sugar and processed fats is key... easiest way to do that is to arenimalvoid pre-packaged foods. Restaurant food is also a diet killer.
Don't have the time to type out something long, which I'm sorry about, but if you get hungry and want a snack, things like celery, carrots, cucumbers, pickles, and sugar free jello are all good. You can also use low-sodium bouillon cubes with some celery, carrots, and maybe a few rice noodles or a bit of rice to make a hearty but healthy soup.