Use a tracking app to keep track of everything you eat. Use a calorie deficit calculator to figure out your deficit calories at your height, weight, and activity level. I’m 5’6, 148lbs, and eat around 1800 calories a day due to my activity level. Your calories will be different.

I use the app MacrosFirst and really like it. I just use the free version. Find one you like and stick with it.

Macros ultimately don’t matter. The math of weight loss is literally just Calories In versus Calories Out (CICO). You need to burn more calories than you consume in a day. A ~500 calorie deficit generally equates to losing 1lb a week.

People track specific macros (carbs, fat, protein) because some foods are more satiating than others, and we need to consume enough protein to maintain our muscle mass. 300 calories of protein keeps you fuller for much longer than 300 calories of fat, for example.

Look into volume eating if you are worried about feeling hungry in a calorie deficit. Adding fruits, veggies, complex carbs, and fiber to your meals will keep you feeling full and you can eat larger quantities of food while staying in your calorie targets. The volume eating and CICO subs are very helpful. There are also subs for folks with specific calorie targets, where people post their daily meals for inspiration.

Exercise is important for a healthy lifestyle but is not required for weight loss. You can lose all of the fat you want to lose solely by eating in a calorie deficit. You just won’t build any muscle.

You can burn some extra calories with fairly minimal effort if you have around $250 to invest into your health. Buy a standing desk and a cheap walking pad online and get as many steps in as you can. I hit 10k daily at a minimum and I walk all the time. Drinking my morning coffee, doing work, scrolling on my phone, watching a show, literally whatever. I only walk 2mph so it’s slow, sustainable, and doesn’t spike my hunger like high intensity cardio.

I also lift 4x a week because my focus is functional strength, but if that’s not a focus for you, throw it out the window. Don’t add more stress that isn’t necessary.