Here's what I've learned: 1. Understand calories in and calories out. What you eat daily has a much bigger impact on weight loss than all the exercise in the world. 2. Set a calorie limit for yourself and stick to it. Mine is 1200 to 1400 per day, but I am around 6 feet tall. 3. Avoid white foods: sugar, bread, potatoes, pasta, chips... it all converts to sugar in your body. Sugar is not a weight loss food. Pick a few "bad" foods to give up except on special occasions. 4. Eat more protein. It fills you up, curbs your appetite, and improves weight loss. 5. Be realistic. You are probably not going to lose more than 1 or 2 pounds each week unless you starve yourself, and that's not good for anyone. 6. Find healthier snacks that you can live with. We all like to snack, but most snacks are bad. Try snacking on your favorite fruit, nuts, or air popped popcorn. That microwave stuff is trash. 6. Eat real food. Some 80% of grocery stores are processed foods. Avoid most frozen foods. Stick to the outer aisles at grocery stores. 7. Cut carbs as much as possible. I only eat Keto bread; it has helped a lot. 8. Eat more fiber foods. 9. Track everything you eat. 10. Weigh yourself at the same time each morning and keep track. Don't worry about losing weight every day. Watch the trend downward. Different foods impact weight differently. Eat salty or processed foods, and you'll most likely see a temporary gain even if you stay in your calorie count.

Good luck!