I work on the 4th floor. Every time I go out in the hallway to use the bathroom I walk down the steps to the 1st floor and back up.

1. Walk to and from work.
2. EAt half portions at restaurants
3. Only drink one night per week
4. Don’t overdo it on carbs
5. Make my own lunch

People are focusing too much on limited eating. Yes, that works. But, I think just move more helps. If you walk from just car to office, try doubling it to start off. If you walk just 10 minutes a day, double it to 20 on a regular basis. It's cold, I know, but a walk outside will help. Just bundle up. You warm up in 10 minutes. More moving, less sitting.

Honestly, I lost 30 pounds when my wife went on weight watchers (she's down 30 too). I'm not tracking, but just eating healthier and drinking less did wonders.

Ditto to eating the same structure every day.

I have a homemade pork sausage pattie + green smoothie for breakfast. A power veggie salad with grilled chicken and homemade dressing for lunch. And a vegetarian or fish dinner. Snacks are nuts, popcorn, or fruit. Occasional dark chocolate and red wine. Usually one cheat meal a week during a dinner out. No processed crap, gluten, or dairy.

I’ve tried to minimize animal protein in the past but I’ve had a hard time with that. I’m always hungry. But with the above I feel pretty balanced and satiated.

HOnestly, for me, the 5:2 diet helped me lose weight easily. I eat 500-600 calories 2x a week, eat normal healthy meals without counting calories the rest of the week.

Losing weight is never easy. But the most effective for me has always been low carb.

No sugar or fabricated sweeteners at all
No alcohol
No caffeine
Lots of water
Limited grains- steel cut oatmeal at breakfast and sometimes rice with lunch or dinner, no wheat
No soy
Lots of fish, some other meats
Limited cheese, my splurge is cream in my decaf coffee, milk 2-3 times a week
Lots of cruciferous veggies (Brussels sprouts, cauliflower, broccoli) and dark greens (kale, spinach)
Fruits: apple once a day, berries - no high sugar fruits

1500-1800 calories and I can maintain my weight any less and I get migraines, any more and I gain.

60 minutes of exercise daily and I maintain, 120 minutes and I can lose 2-4 pounds a month.
I am female, 53, 200 lb, 5’7”. I used to have PCOS (but snce I am postmenopausal apparently I don’t any more), prediabetic,

This is not for everyone and I’ve since moved on to a more rounded diet and added weightlifting to my routine, but when I was 30 I lost the 25 pounds I’d put on from my bad college and 20s diet in 8 weeks by doing this:

Run three miles every morning.
Breakfast: two bananas and one hard boiled egg white
Lunch: one apple and carrots until I felt full
Dinner: chicken or turkey on a salad with lettuce, tomato, onion, cucumbers and red peppers. Minimal low-fat dressing.
Sunday: no worries about diet but no alcohol for the duration.

After the first month, people at work couldn’t resist commenting that I looked better, so that helped me keep at it.

Once the weight was off, I could loosen the rigidity of that diet and the weight stayed off because I’d lost my taste for snacking and rarely wanted to drink alcohol anymore.

I started adding spirulina to my diet in the form of yogurt (coconut milk) fruit shakes.

It's a powder that's high in plant-based proteins.

Fast 2 days a week and eat 5 days week. When you eat, eat healthy, unprocessed food, limit sugar. Fasting reduces hunger.