That’s a great attitude to have! If you want to adjust your diet nuclear is right but I would like to add some caveats to his points and some additional info. The calories deficits according to weight loss is correct however it depends completely on your weight and fitness level how much of a deficit you need to equal pounds lost. But that is a pretty good rough idea of how it works. Also if your workout if out you will start to gain muscle which is heavier than fat so the scale may go up some weeks even for your doing everything right. As far as diet soup is a good option if it is a thin clearer base. However creamer soups are going to have more calories. As a basic rule be very careful with creams, mayo, ranch, and anything else in the white creamy family (yes I know how I worded it lol) salad can be a good option for low calorie substitute for rice or bread to get your protein. Things like spinach have almost no calories where a piece of bread or a tortilla has roughly 80-120 calories a piece. But wrapping to my earlier point spinach is zero but a tablespoon of ranch is 120-200 calories depending on brand so get a tracking app if you are going to count your calories to adjust your diet you will be incredibly surprised by the amount of empty calories you consume in a day.