What I am about to say is neither revolutionary or unique. In the last six months I lost 20 pounds. How did I do it? I cut back on my calories, kept protein high, and increased my activity level. that is it. Period. Full stop. End of story.
So many people want to make nutrition out to be the magical, mystical, unattainable thing that they can never get a hold on. I think this is sheer laziness. There, I said it. It does take some will and discipline to get started and to keep the ball rolling, but that's the great thing about objects in motion — THEY TEND TO STAY IN MOTION! Thanks, Isaac Newton.
Once you get started and can make small adjustments to your daily eating, it does get easier and easier. Yes, getting started may be hard, but only if you want it to be.
Here is tip Number 1: Cut one meal in half. Simple.
Here is tip Number 2: Eliminate one meal from your day. Cut another meal in half and then put half of that meal where the other one used to be.
Here is tip Number 3: Eat more vegetables if you need "more food". Now I use quotes because this is really volume and not calories. More vegetables can help you feel more full to help stave off hunger.
Here is tip Number 4: Do not eliminate ALL carbohydrates from your diet. Carbs are necessary for protein synthesis. This is especially important if you exercise regularly or like your hair.
Here is tip Number 5: When you are ready to really figure some shit out, get a basic macro calculator (www.iifym.com is a good one). When you put in your info, underestimate your activity level (exercising one hour a day and sitting at a desk for eight still makes you sedentary). Once you have your basic calorie and macro nutrient breakdown use an app like My Fitness Pal to track your food. Then for six weeks eat as close to what the macro calculator told you to eat. After sticking to it for some time you can then see if you are making progress and adjust accordingly (up or down depending on your goals).
Pro Tip: try not eating for a day and see how you feel. I recommend learning what it feels like to truly be hungry. The longest someone has gone without food is 382 days (click here to read more). Most of what you experience as hungry may just be all in your head.
These are five basic things you can try to loose body fat. Experimentation is key but you have to stick with something for longer than a month to really see if it is working. This is not the end all be all of any nutritional strategy but it is a start and I hope this sparks a fire that will continue to move you down the path of your goals. I am always available for questions.
Note: if you suffer or think you may suffer from an eating disorder, please seek help from a licensed professional.