How to lose excess weight
It is claimed by many that to lose weight, you should simply consume less calories than your body uses.
That is true.
But something else is necessary too. You need to choose your food wisely. If you do not, problems can arise, e.g. food cravings.
For example, if you cut back sufficiently on calories but your food is mainly starchy or sugary, then although you would lose weight you would most likely feel hungry for at least part of the time.
Eating foods of low nutrient density can cause food cravings too, since your body could ramp up your appetite in an attempt to increase your nutrient intake. The foods to be preferred are those that are rich in nutrients such as vitamins, minerals and antioxidants.
In addition, trying to lose weight too rapidly can cause the body to lower its metabolic rate, i.e. the rate at which it uses calories. If that happens, you have to reduce your calorie intake even further if you wish to continue losing weight or maintain the weight that you have reached.
If you then go back to your former pattern of eating, because your body now has a lower requirement for calories your weight is likely to become even greater than it was originally.
If you avoid these three dangers, and eat a diet well balanced between protein, carbohydrate and fat, then for most people there is no need for calorie counting - your appetite will automatically adjust your calorie intake to a suitable level.
Foods to be cut back upon include carbohydrates that have a high glycaemic index, e.g. bread, cake, cookies, biscuits and potatoes. The reason for this is that that sort of food causes blood sugar to rise rapidly, causing a spike in insulin level. Then a few hours later, the insulin can cause the blood sugar level to drop too low, leading to a craving for more carbohydrates.
Perhaps potatoes are not as bad as the others in the list since they contain important nutrients. So perhaps it's OK to eat potatoes in small quantities. But the other items on the list are better avoided completely since they contain few nutrients.
We all differ from each other in metabolism, so some people are more sensitive to the above effects than others. But everyone can reduce the effects by eating with every meal some protein and at least a little fat, since they slow down the rate at which blood sugar (glucose) enters the bloodstream and therefore reduce any harmful spike in blood sugar or insulin.
Another helpful action is to get more exercise. To benefit, it isn't necessary to go jogging or to go down to the gym. Even walking can be beneficial, not only for helping to lose weight but for reducing the risk of cardiovascular disease, diabetes, and other health problems.
You should under no circumstances follow any of the dietary or medical advice on this site without checking with your doctor. There may be some reason why it is not applicable in your case. We are not doctors but would give the same warning even if we were. Only your own doctor knows your medical history.