While physical fitness helps to burn calories and add muscle, it is what you eat that matters most. There is an expression, “abs are built in the kitchen.” It doesn’t matter if you work out a ton but go home everyday after the gym and drink a 6 pack of beer and eat two pizzas. I used to think, “cool I worked out now I can eat bad.” 

So the most important part is to find a diet you can stick to. I think the other important thing is not to buy foods that are not good for you. Duh. For example, I like to eat chips. And sometimes, I can eat just a few and control myself. Other times, a few becomes the whole bag. Scientists actually work on making food addictive so you will buy more. So it is just better not to have food in the house.

I love Fanta orange soda. I don’t like the version in the US. I love the version I find in Eastern Europe, Central Asia, etc. But if I was smarter, I would just buy the smaller bottle when I want a hit. Buuuuuuut, the bottle that is twice as large is only 50-70% more in cost. So a great value, right? So I buy it, and chug it.

Some experts say, don’t go shopping for groceries when hungry. They have a point. You will be impulse buying more.

ALSO, eat enough protein please. Some people lose weight but they lose muscle with it. Experts say you should eat between 0.7-1 gram per pound.

Find a diet that works for you and get started. You will fail, it is part of the process. But if you stay with it, over time you can lose weight.