If you really want to lose weight, like really want to, then it's very simple. Note I said simple, not easy. First thing you gotta do is
find out your TDEE (How any calories you need to maintain your bodyweight). I would recommend weighing yourself, as unpleasant as that might sound having to face the real numbers, before calculating your TDEE as more than likely you're underestimating how fat you are and are probably bigger than 235-240. The number this spits out is an estimate, a pretty good one, but can vary by 100-200 calories based on the individual (naturally high or slow metabolism is a myth, at least in the extremes people normally discuss it). It is recommended that you try not to lose more than 2 pounds a week on average, anything more than that and your can get some really bad effects as you're not eating enough and similarly will be more likely to lose musclemass as your body will cannibalize your muscles for energy. 1 pound of fat lost a week requires a weekly caloric deficit of 3,500 calories, or about 500 calories a day. I emphasize weekly because that is what matters, day to day fluctuations can happen, some days you eat more, some you eat less, but if you aim for a weekly deficit you'll be fine.
Now that you know how many calories you need, you need to actually figure out the amount of calories in those foods. I do this using a calorie tracker, my choice being
MyFinessPal but there are others as well, google around and find something you like. I track my food every single day on this website, and that's the real key, tracking EVERY. SINGLE. DAY. even if i'm being a fat fatty and over eat, I still track, even if seeing how much I overate makes me feel like absolute shit, I do my best to make up for it the next day, or the next few days, or the next few weeks. Consistency and keeping yourself honest are the key to being successful. I don't let bad days keep me off track, I know Im going for that weekly deficit.
Here's the thing, this works, fat loss is simple, burn more calories than you eat in a day. It's really that simple. Dealing with all the shit trying to achieve that is the hard part, and that very much relies on the individual. Over the past two years I've lost 135 pounds, and I'm still losing. This works. It's not a diet, it's not an exercise program, it's a change in the relationship that you have with food. I have given you the very basic tools to tackle weight loss, if you would like to hear what specifically I have done just let me know, but keep in mind what I have done, and do, might not be the right way for you. Do whatever you need to to maintain a caloric deficit and it won't matter how you do it, as long as you do it safely and are consistent.
W he eats potatoes only and drinks water to "reset" his appetite and taste buds and as a result he is able to eat less and "whatever he wants" meaning his appetite changed. So he tends to eat less meat and has become more vegiterian.
