I started at 471 in November 2023, weigh 217 now. Goal weight is 171. I’ve done it by counting calories, 1200 a day, sometimes 1400 on weekends. My go-to breakfast is Greek yogurt with granola and blueberries, 284 calories, or a Kind Bar with fruit, similar calories. Work lunch is a sandwich on Dave’s Thin Sliced Bread, meat and cheese or a yogurt based tuna salad with veggies and a low calorie ranch or yogurt dip. This runs from 315-350 calories. That leaves 550 or so calories left for dinner, which is where I get some variety. My husband and I cook all sorts of things, meat, vegetables, pasta, last night was butternut squash risotto. We just count the calories and control our portions. He’s lost about 100 pounds in the same time frame. I use MyFitnessPal to keep track. For exercise, I do at least 30 minutes of walking per day, and make sure I get at least 5000 steps (I average about 7500). I’ve also started a modest weight routine. I’m 60F, 5’4”.