Eat 3 small-portioned meals/day; do not skip breakfast; and avoid sweetened snacks. Limit calories to around 1350-1400/day (better to consult a doctor or nutritionist), and weigh yourself 2-3 times/week. Ignore the sensation of starvation. If you see your weight diminishing at a reasonable rate (1-2 pounds/week), keep it up. Avoid crash diets, diet pills etc. Avoid fatty cuts of meat. Walk and be active as much as possible. Once you reach your target weight, go up to around 1700 calories per day.
Here's an essay I wrote to someone else (not concerning weight loss):
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise. Plenty of moderate exercise rather than intense exercise.
Good nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).
This will vary somewhat from one person to another; and I don't believe that there's any universal diet that can be prescribed for everyone. Avoid best-sellers with their perennial fads. And think twice before using any dietary supplements.
In general, one's starting point can be a menu of whole grains, whole-wheat bread, a good amount of vegetables, some fruits and nuts, fish, lean meats (in not-large amounts), and some dairy. However, this must be tweaked according to one's health, weight and other factors at the outset; and also adjusted over time, as one sees what works for him/her in particular.
Another general thing that may be said is: the less salt, the better. The less processed foods, the better. The less junk food, the better. The less sweetened drinks, the better.
Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one method of adjusting one's food habits.
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