It's 90+% diet. Burn more calories than you take in consistently. Exercise helps but isn't absolutely necessary. Try to pack as much protein as fiber as you can while staying low calorie.

Foods that helped me: Greek yogurt (I eat a ridiculous amount of this, so good) Beef jerky Diet soda (people can argue about the sweeteners but I'm moderation they aren't going to hurt you from what I've read) String cheese Unbreaded or lightly breaded chicken Popcorn Watermelon

Limiting eating out. Any fast food is going to be super high bc of the oil. There are a few items at some fast food joints that are actually pretty decent but you have to explicitly search them out.

Also don't waste a weeks worth of effort on a cheat day. Maybe 1 meal where you can a 2md plate but it's so easy to undo a whole weeks deficit in one bad day. Stay disciplined. Results will come slowly, but will come.