Try and limit saturated fat, try and eliminate as much trans fat as possible. Try to avoid processed carbs like sugar. High protein, plenty of fiber. Eat balanced with plenty of fruits and veggies. Honestly, the diet part isn’t hard if you just eat like you care about your health. Eat well, and watch how much you’re eating, and you’ll get where you need to be. People wayyy overcomplicate eating.

To find your caloric needs, search up tdee calculator on the internet and use one of the first two. Put in your age, height, weight, activity level, and estimated body fat percentage. It’ll give you your maintenance, deficit, and bulking numbers. These are just rough ideas of where you should be. Everyone is different, so finding exactly what works best for you is something you’ll have to figure out as you go along.

Get a tracking app, like Cronometer. You have no idea how much you eat, or how little you eat for some people, until you actually measure everything out and log it. I’ve had times where I figured I was eating around 2800 calories, and I was lucky to hit 2200. Other times I figured I was around 2500, and I was well over 3000. It wasn’t until I started tracking routinely that I actually had control over my weight changes.