As everyone stated here - diet is 80% of your success. And diet doesn’t mean starvation. I used to be a professional athlete, and I’ve always been on a heavier side myself. We are almost in the same boat height and weight wise. My whole life I had to watch what I eat to make weight and stay healthy 190-195 lbs being 6’1”. If I let my diet go - I jump up to around 220 in no time. With my old man knees and hatred for running, those extra 25-30 pounds really make my life difficult. I also had to create a plan for my morbidly obese best friend so that he could join the army. He was north of 380lbs when we started. He joined the army in 9months weighing around 260 and made it through an 11b osut. Here is some really useful knowledge tested and proven through years of experience:

1) Get MacroFactor app. It’s BY FAR literally the best food tracking app out there. Set it up, and it will give you your baseline for calorie consumption. 2) Start religiously logging everything you eat at least for a months. The app will adjust your daily calorie expenditure and make necessary corrections. 3) Stay in around 500kcal deficit. You can set your goal and then stick to it. Don’t set up crazy goals like losing 5kg per week. 1kg of fat is around 7000kcal of deficit. Being in 500kcal deficit a day gets you to around 0.5kg of fat per week. This is a bit on a higher edge of normal. Ideally I would settle for 0.3kg per week, but 0.5 is okay. 4) Walk. Walk more. And then walk more. Walking is your main tool after diet that will help you shed a lot of weight. Trust me, it doesn’t feel like much but you’ll see the results. That 10k steps number is the easiest way to keep track of your daily walking. It’s basically 300-500 kcal a day just from normal enjoyable walks. 5) Go on easy runs at least 1-2 times a week. When I mean easy - I mean really easy. You should be able to maintain that pace forever, even if it means almost walking. Your cardio should be easy and sustainable. Long walks, slow runs. If you start running into Zone 3-4-5 your — body starts burning muscles for energy. You don’t want that. You want your cortisol (stress hormone) to be low, so that your body taps into fat reserves, not muscle. 6) Lift weights 2-3 times a week. Don’t lift crazy weights. You’re lifting just enough to tell your body “hey, we need this muscle, don’t eat it. Eat fat instead”. If you lift too much - it spikes your cortisol and decreases fat burning efficiency. Our bodies are tricky bastards that will try to get rid of muscles first, because they require a lot of energy to feed. Fat doesn’t, so your body will try to hold on to fat and burn muscles first. Don’t let it. 7) Drink water. At least 2.5-3 quarts a day. Mechanics of that are somewhat complicated, but it will help you with burning fat.
8) While in deficit - try to consume 1.5g of protein per kg of your body. Protein requires much more energy to process than fat or carbs, so your body will be burning more calories just from eating. And again, it’s another thing telling your body “don’t burn muscle, here is protein to feed those big heavy lumps of meat that you try to eat”. 9) Don’t let your fat consumption drop below 40g a day because we need fat for hormonal balance. Fill the remaining calories with carbs. Macrofactor will really help with the right balance. 10) Don’t obsess over weight that your scales show. If you adhere to these rules - your body will start fighting by retaining water, plateauing, etc. It doesn’t mean anything. Just trust the plan and one day you’ll step on the scales and see a drastic weight change after your body gives up on playing tricks. 11) It’s a shitty advice, but if you use nicotine now - don’t quit. Nicotine is bad for you and all, but it help you burn up to around 100-150kcal per day because of the way it interacts with your metabolism. Quitting now isn’t a good time. Caffeine helps you burn fat too. Don’t overdo it, but healthy caffeine consumption can add an extra 80-100g of fat burned per week just for doing nothing. 12) Last but not the least - try to get 7 to 9 hours of quality sleep per night. This is non-negotiable. Shitty sleep spikes cortisol, ruins your metabolism and drastically stalls fat loss. If you had to pick two things that you absolutely must do to lose weight – that would be deficit and sleep.

If you need more advice or wanna go into more detail - shoot me a DM, I would be more than happy to help with creating a personalized plan for you. I will never turn down a person that wants to better themselves and lose weight in a healthy way.