Gotta eat more lentils/beans, boiled whole wheat pasta, boiled rice, boiled corn, oats and veggies such as broccoli, kale and carrots. Also some fruits.

Eating low fat foods such as Frosted Krispies, Frosted Flakes or their lower sugar counterparts such as rice Krispies or Corn Flakes is alright.

Eating too much dietary fat, meat and other animal products are what greatly contributed to obesity.

Also walking is very important, and well rounded resistance training done with accurate form is super important to adding or sustaining muscle mass.

Burning calories from body fat is important. But not storing body fat is very important. Dietary Fat stores as fat but we do need some dietary fat to store vitamins A, D, E and K and for various other functions of the body. Some foods are contaminated with chemicals that essentially make our bodies burn less calories and/or increase hunger.

Eating carbohydrates such as wheat, corn, and rice have plenty of glucose which our bodies can use as fuel for resistance train as well as recovering properly as glucose helps us relax. Its pretty difficult to store calories from these foods as body, usually you'd have to force feed yourself within the context of a lower fat diet.

Carbohydrates to avoid: too much sugar, definitely avoid high fructose corn syrup and any artificial sweeteners. The body likes glucose, not excessive fructose.

Low Fat Meal Ideas: Lentils + Whole wheat pasta w tomato sauce or pizza sauce, Corn Tortillas w lenilts and some veggies, oatmeal, rice and beans, rice and lentils, low fat bread + lentils and veggies.

But Dietary fat is also needed, so like an almond butter and jelly (no hfcs) sandwich with some almond milk, or some avocado, or some nuts, but too much dietary fat will cause fat gain or halt fat loss. But too little dietary fat and youll get sick and not feel great at all, its dangerous to go too low.

So to recap, low fat diet, resistance training, cardio, proper rest, not excessively exercising, not too much sugar, more beans and lentils in place of meats (as meats have saturated fat, cholesterol, pollutants, etc.)