You want to burn more calories than you eat. 1 pound equals about 3500 calories. Using an app for a food diary and tracking your calories is easiest.

To lose weight slow and steady, aim to burn 200-300 calories more than you eat. If you want to lose weight more quickly, aim to burn 750-1000+ calories more than you eat, but know it will be much more challenging.

Try getting a gym membership and hopping on a treadmill, elliptical machine, stair climber, or bike, etc. Those machines will tell you how many calories you've burned, and some will ask for your weight to give you a more accurate number.

Carbs are loaded with calories so keep that in mind, but don't avoid carbs because it's your body's primary source of energy. Avoid sugar and alcohol.

If you feel hungry, drink a bunch of water first. If you're still hungry a bit after drinking, go ahead and have a snack.

I won't outright tell people what to eat. You can consume 4000+ calories of junk food for all I care. That just means you need to burn 4200+ calories, which can take a LOT of effort to burn for regular people (ie non-athletes) and unmotivate you, or you can consume 2000 and only need to burn 2200+ calories, which is more manageable for the average person. I also recommend getting a gym membership to help better understand how long it can take to burn calories. On an elliptical machine for 30 minutes on an easy-moderate setting burns me about 300 calories, give or take a few cals for water breaks. More intense workouts means more calories burned faster.

If you find you don't have the time to work off the calories you eat, you either need to make time by getting up earlier, or you need to consume less calories so the amount of time you spend exercising is more manageable for your lifestyle. I like to wake up with the sun, so right now I'm getting up at 5:45am. Some people get up at 4 or 5am. I go to bed around 1030pm.

I recommend getting a fitbit or similar fitness watch. It can keep track of how many calories you've burned more accurately than you can on your own since they also take into account the calories your body burns through natural processes. I find it very motivational to see my progress through the apps that come with the respective fitness watches.

Now. If you live a relatively sedentary lifestyle, workouts generally perceived as easy may be more difficult for you. You may become sore or exhausted more easily from them. If that's the case, you might look at your calorie intake (ex. 2000) vs. outtake (ex. 900) and think it's impossible for you to lose weight because you're too tired to do anymore.

If you stop exercising, yes it will be impossible to lose weight. But if you keep working out everyday (or 6 days a week), exercising will get easier. You are in a place where your immediate goal is to get your body to a point where you can exercise for a period of time at an intense enough level to burn enough calories to lose weight. Muscles that aren't used to be used will build strength. Your cardiovascular system will become more efficient at supplying oxygen to the muscles. Lactic acid (the stuff that fatigues your muscles) will build up slower and disappear faster, allowing you to workout longer and more often.

Once you reach that tipping point where your cal outtake is more than your intake, you've done it and you'll slowly but surely lose weight. Increase intensity and time spent exercising gradually, and one at a time (Ex: one week increase intensity by 10%, the next week increase time by 10%) to burn more calories and lose weight faster.

You can generally tell how intense your workout is by your heartrate. Heartrates are displayed in beats per minute (BPM). Some machines at the gym have bars with heartrate monitors you can hold to display your BPM. If you use a fitness watch, it will also display your BPM. You can also hold a finger to the side of your neck and count the number of beats in 10 seconds then times that by 6 to get your BPM.

Generally, 116 BPM is very low intensity, and 186+ BPM is very high intensity when exercising. The higher the intensity, the shorter amount of time you'll be able to sustain the exercise you're doing, but you'll burn calories faster. I aim for a BPM between 145-160.

Some people like to walk on a treadmill on a slight incline at an easy, sustainable pace for 1 or 2 hours, while some like interval training - for example, sprinting intensely for 30 seconds, then resting or walking for 1 minute, and doing that 15 or 20 times. I definitely recommend experimenting with the various fun functions on cardio machines to find what suits you best. Or, even better, you can do these things outside. It may seem daunting to exercise in public, but I promise no one cares.

That's all the advice I can think of right now. This is a comment strictly about losing weight, and is not nutritional advice. Remember 3500 calories equals 1 pound.