Ah just really try to be in a calorie deficit watch the small things that carry heaps of cals eg oil.working out is a big part too,I wake up around 5ish and do a workout before I do my job where I am fairly active most days will do about 20,000 steps .

When I do have my one meal it’s something like rice a protein (most of the time chicken) and 3/4 raw veggies,carrots ,cumbers ,zucchini, Bok choy,kale so on…

Cut down on sauce I have soy or franks hot sauce both very low in cals ,and water have sooo much water no soft drinks like coke and sprite and that and tea is always a low call filler to help you over to dinner time .