Rapid weight loss is always a detriment to your health regardless of how big you are. The short answer is you must burn more calories than you take in. There is no way around it.
I know you said you don't want special foods or pills, but if anyone suggests them I'll go ahead and address them here for you anyway. The only FDA approved OTC pill (Orlistat) works in a way that reduces your body's absorption of fat, i.e. you take in fewer calories - however it is also to be used with a reduced calorie diet. The special foods are not so special as much as they are selected and portioned for you to make it easier to eat better. Any bariatric surgical procedures work the same way - they make you fuller faster (lapband), or bypass the most of the stomach (gastric bypass) reducing absorption.
There is no miracle cure, and the safest and best way is to use more calories than you take in. You can do that by reducing the calories taken in (don't starve yourself...), exercising more, or both. You should try to create a 300-500 calorie/day difference in your intake/expense.
None of that stuff is gonna work, and you shouldn't even try. Rapidly losing weight is going to harm your health and you shouldn't try to do it. I have lost 30-40 pounds and have another 160 or so to go. It's been "slow and steady" and it's working for the first time in my life. Just eat a little less each day and you can lose about a pound a week or so. It's no use trying to do it fast. At least 90% of people who do it that way regain it and usually gain back more than they lost and that's even more unhealthy. I doubt it's any big secret that you need to lose weight, and if he wants to see you he doesn't care about your weight.
Substitution and cutting out calories is your best bet. Your goal is to minimize your calorie intake as much as possible while keeping your brain fooled into thinking you are eating a lot. If you make an omelet, for example, Instead of using 3 eggs(270 calories), use 3 egg whites and one egg (135 calories). instead of using whole milk, use skim milk. Things like that go a long way. Your portions will remain the same so it doesn't feel like you are on a diet, but in reality the amount of calories you will end up consuming will be far less. Also, to lose a great deal of water weight (which helps looking slimmer), do not eat white carbs (breads, pastas, rice) and avoid starchy foods (potatoes, carrots all "root vegetables" since they have a lot of sugar and starches). If you need some help and motivation, message me. I've done this before and will be glad to help :)
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Stick to 1200 cals/ day (never go lower): Lean protein (fish, chicken) plus fruits and vegetables. The protein can be baked or broiled. Sometimes aI have stir fried the protein and the veggies together.
Exercise everyday: see if you can walk 4 miles a day without stopping.
No cheating on either the nutrition or exercise.
Eat good foods.
Muesli, rice, egg, chicken, fish, all plants (fruit/veg), seeds/nuts, almond/soy milk. Every food group is there, it has protein, nutrients & energy to live.
This is all I eat. I don't understand fat people. Don't even count calories, just don't eat anything off of that list and you won't be fat. Only eat natural food.
Yes, the standard workouts that are famous for losing weight and the mentality to actually not give up because they are "too hard"
If you work out and don't give up because you think you are too tired it won't be much use
eat less and do more exercise every day
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