Since the body adjusts quite a lot to all sorts of circumstances, kind of balancing out where your available energy goes, the prime and main method of adjusting

Since the body adjusts quite a lot to all sorts of circumstances, kind of balancing out where your available energy goes, the prime and main method of adjusting body weight is always going to be through nutrition intake. I personally would advice to stay away from wonder-diets, and all "quick-weight-loss" methods entirely. Rather aim for a permanent change in eating habits - something you can keep up indefinitely and that slowly helps you become more healthy (and maybe reduce weight in the process). Trying to go the "quick and easy" way only sets you up for a relapse. Take it slow, and with baby steps. For a first step, maybe don't even aim for weight loss at all - but try something like integrating more fiber into your meals. Like, add a salad, or some vegetables and completely replace white bread with whole-grain. Eating a salad as a starter, before your regular meal, can help to naturally reduce the portion size, without having to force yourself. Take your time - it will take weeks for your gut bacteria to adopt to digesting more fiber (pro-biotics like yogurt, kimchi and sauerkraut can help with that), and it will probably take longer for you to get accustomed to it taste-wise. But I assure you, once you do get accustomed to it, a salad can become a tasty and enjoyable treat. For further steps - slowly, one after the other - you can: Try to reduce intake of refined sugars. Get accustomed to drinking plain water. It may taste bland and boring at first - but it's the most refreshing drink you can have, once you got accustomed to it. Try to cut back on snacking between meals, and replace your snacks with nuts (neither roasted nor salted - just plain nuts) and stuff like oatmeal soaked in yogurt and fresh fruit like apples or berries. Try to stay away from processed foods - go for fresh produce instead. Maybe try to get into cooking - preparing your own meals can be easy and fun and gives you full control over the ingredients used. Try to eat more legumes (beans, lentils, etc.). Try to opt for preparation methods other than frying, whenever you can. Try to prefer fish and poultry over red meat. Try to reduce intake of animal fat: opt for olive oil over butter. Don't feel guilty about occasionally splurging on some less than healthy food - just do so in moderation. Like once a week, or less.