Plus

Eat only small portions of starchy veggies and avoid sugars. Corn, wheat, potatoes, and other may have their place, but reduce or avoid them to lose weight. Sugar is obvious. Cakes, cookies, pastries, and desserts are mostly Sugar and wheat - a definite weight gainer combo.

Eat as much good meat like wild fish, pasture beef, free range eggs, green veggies, and a few carbs every other day. Cheat every other day to get used to eating mostly meat and greens. Fat doesn't matter on those days, don't combine fat with carbs though - only small quantities. Weight will fall!!!!!

I've quit drinking more and more water, only drink when thirsty (Listening to the body is important). Sleep is important too, at least 6 hours uninterrupted rest. I exercise whenever I feel like it, especially on meat and veggie days. Example breakfast: grilled large salmon fillet with skin and fat topped with garlic - extra digestive enzymes for protein digestion. Or, lightly boiled free range eggs not fully cooked in the center. Crack and peel a portion of the top shell of the egg and eat with a small spoon, add some salt of choice if desired.

This isn't complicated. Exercise is funner when you're feeling good enough to do it and it's not a chore. Avoid spiking insulin and glucose, it builds fat. Eating fat doesn't make people fat, it's eating high carb foods and the body's response that makes people fat. Eat protein foods after 1 hour passes post-exercise to build muscle. Muscle built will burn more fat. Take pre and probiotics for digestive issues.