Weight loss is simple math: calories_in - calories_out. It's usually much more efficient to reduce calories_in than to increase calories_out. I've lost 20kg in

Weight loss is simple math: calories_in - calories_out. It's usually much more efficient to reduce calories_in than to increase calories_out. I've lost 20kg in 5 months by: 1. Visiting a nutritionist. She helped me choose better foods and understand the process. The visit also validated that the process would have a high chance of succeeding (as opposed to praying that some weird trick on the internet works) and it won't have negative effects on my body. 2. No more oil fried food. 3. Significantly reduce sugar. 4. Eat only the calories I need. Snacks usually have the calories of a whole meal. Whenever you say no to a snack, the calories on the label are reduced from calories_in, giving you some dopamine. 5. Drink more water. The stomach gauges hunger by how large or small it is. By filling it with water, you reduce the sensation of hunger. 6. Some exercise (I managed 400 - 500 calories / day from small hikes). I could do hikes each day, because the view at the top of the hill is gorgeous, and it made the entire hike (which had some steep portions) bearable. But I started with an in-house stepper (5 minutes / day, then 8, then 15, then 20) Consistency is key. If your basal metabolic rate is 1800 calories and you manage to have 1200 calories at the end of the day, that's 600 calories weight loss. A kilogram of weight is somewhere around 7500 calories. That means you'll lose 2kg / month. But if you skip 50% of days, you'll only lose 1kg / month. Also, consistency is key, because once you stop eating healthy, you'll gain the weight back. Also, following hard diets can have many negative impacts: 1. You might only lose water 2. You might deprive your body of various nutrients, leading to health problems 3. When you stop, you gain all the weight back I'd advise you find a method of counting your calories, and finding a solution of being below your BMR each day that works for you without feeling like a chore, that covers all macronutrients and that you can keep for as long as possible. Counting calories also gives you a measurable progress and a source of dopamine.