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I do what feels right for me. I take a 40 minute walk almost every day, part of the walk is up a big hill, and in the 6 months I've been doing that (since lockdown) I can now walk up the hill at a decent pace and not even get winded.
I watched my weight, it dropped initially then went back up as I gained muscle, but the real telling factor was that I needed to put a couple extra notches in my belt because my waist was slimming down so much.
I recently took up an interesting practice - eat out of a bowl, not a plate. A bowl limits the amount that gets otherwise piled on to a plate, and I feel quite full after just a bowl of food. And this isn't some gigantic mixing bowl! It's about the size of my hand.
I also changed how I store things in the fridge. This may seem to have little to do with eating healthy, but I arranged my fridge so that the foods that spoil quickly (fruits, veggies, greens mainly) are on the top shelf - the "must eat very soon" shelf.
The two other shelves are arranged "with should eat within a week or so" and "the stuff that lasts".
So, simply by changing how things are arranged in my fridge, I discovered I'm eating more non-meat things, which has the side-effect of reducing calorie intake and quite frankly improving nutritional value.
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Actually I'm 6'3" and weigh 185. We don't buy sweets or junk food, rarely eat out.
We walk a mile every night, except when lightening, which it was last night until late.
We used to do a log of camping, hiking, and traveling until this virus slowed us down.
I have gained a few pounds since we became semi-sedentary but am working on it. But at 71 the pounds don't come off as easy as they used to. Oh well still looking at the green side so can't complain!
I'm not sure how many cookies it makes to be happy, but so far it's not 27.
JaxCoder.com
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Mike Hankey wrote: Oh well still looking at the green side so can't complain!
Can you still see if your sockets are from the same pair without a mirror?
M.D.V. 
If something has a solution... Why do we have to worry about?. If it has no solution... For what reason do we have to worry about?
Help me to understand what I'm saying, and I'll explain it better to you
Rating helpful answers is nice, but saying thanks can be even nicer.
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Mike Hankey wrote: Actually I'm 6'3" and weigh 185. We don't buy sweets or junk food, rarely eat out.
I was wondering if you were being sarcastic, serious, or a little of both. Hah, I'm 6'3" and around 210, I went down to just under 200 when I started doing the daily walks and then went back up to 210, but the waste keeps slimming and legs keep bulking up!
Yeah, I'm 57, will be 58, oh my, next Wed, so yeah, I get it's harder for the pounds to come off as one gets older.
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And this damn lockdown don't help either.
We're usually real active but for the last several months all I do is read and program.
Probably read 30 books in the last few months.
But we just bought a nice house in a small town, population 775 about 60 miles west of here that needs a lot of work. We close Tuesday and the work begins!
I'm not sure how many cookies it makes to be happy, but so far it's not 27.
JaxCoder.com
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No carbs after 6:00 PM (because of slowing metabolism). Grazing is better than "3 squares a day".
If you can average 100 calories (eating) per hour, you're set.
Survival mode, no movement, requires 800 calories per day. Anything above and you gain weight unless you move around.
You need to burn 3000 calories to loose one pound. That's about 10 - 20 hours of exercise / walking, depending on intensity. Distance vs speed; and reps vs weight. Aerobics for heart health.
It was only in wine that he laid down no limit for himself, but he did not allow himself to be confused by it.
― Confucian Analects: Rules of Confucius about his food
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I pump aluminum every night. Doesn't remove any weight, but it helps me not to care.
Works for me.
If you can keep your head while those about you are losing theirs, perhaps you don't understand the situation.
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More reps.
It was only in wine that he laid down no limit for himself, but he did not allow himself to be confused by it.
― Confucian Analects: Rules of Confucius about his food
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eat less (and optionally exercise)
I'd rather be phishing!
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She used to let me, but not so much anymore. Oh, I thought you said "Les". 
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If you want to lose weight, just jump off a diving board. If you want to lose mass, OTOH... 
Freedom is the freedom to say that two plus two make four. If that is granted, all else follows.
-- 6079 Smith W.
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Now THIS is a response I expect from this site.
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Or in a StackOverflow comment 30 or 40 seconds before the question's closed.
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New lounge messages (only the first in a new thread) come in through my RSS reader. Unlike a browser however, it doesn't show the line separating your message and your sig, so in this case...
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Talk to your doctor about this. They can give you direction to where to get started. The bottom line is in order to lose weight you need to consume fewer calories than you expend, which basically means eating right and very possibly less and exercising more.
A lot of health care plans actually cover weight loss for the purposes of getting a "healthy" weight.
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"The best way to lose weight is not to have gained it in the first place." -- Joshua
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Too late!
- I would love to change the world, but they won’t give me the source code.
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Getting COVID is very effective for weight loss.
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The FDA won't approve it for weight loss, because of the side effects. 
Freedom is the freedom to say that two plus two make four. If that is granted, all else follows.
-- 6079 Smith W.
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because of the :cough: side effects :cough:
FTFY
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Don't worry I got the scam free solution for you!
Just don't eat anything! it's free! You save money! 
BTW, seriously, exercise is bad for weight loss!   
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Eat nutritious (lots of veggies) and get into ketosis by keeping net carbs under 20 and maybe even under 10 grams a day. Watch protein intake, keep it around .5 * body weight in lbs = grams, otherwise that sh*t will basically turn in to sugar in your body. Also, learn which proteins absorb better. E.g. egg whites only absorb less than 20% and the rest turn to glycogen (stored glucose), whereas the entire egg is way higher. Weigh yourself every day, use a scale that sends measure to your phone so you can see it on a chart. Don't give a sh*t about calories eaten or burned. Just make sure you are eating zero added sugar. Do HIIT training and take long walks. It will relax you at night and lower your cortisol. 1.5 hours of serious sport, e.g. soccer or HIIT will burn about 600 calories, but again this is not for loosing weight it will make you feel good and may help you get to ketosis faster. Have a very large metal cup that you keep ice-water in. Do no drink coffee/caffeine, it raises cortisol. No more milk. It isn't doing your body good. It helps to get MCT oil (medium-chained triglycerides) which will convert into ketones fast and allow you to "fast" from carbs immediately. There are a few ways to consume it.
Your snacks should include nuts/seeds that are low carb. Get extra light tasting olive oil and add it to everything, also sea salt. Eat the nut/seed snacks with organic peanut butter added (not the cheap skippy sh*t, because you will react to the pesticides from eating so much of it and it has added sugar). Get the ready to eat bags of spinach. They are your staple food. Cook entire thing in a big pot, add butter, salt to your liking. Cooking veggies can destroy some vitamins, but also brings out others. Learn which ones gain/loose due to cooking. Buy whole mushrooms (they are easier clean), slice and cook in a pan and add to anything. They provide more taste than most people think.
These are just some ideas. You want to burn fat for energy instead of glucose. Most people have ~70,000 calories in their body in the form of fat, and only ~1,700 calories of glucose in their blood stream. A typical person has to keep eating throughout the day to keep blood sugar levels high or they crash. The best method is to switch your body to using fat as a source for energy to loose weight. This is ketosis.
Also, start watching Dr. Berg on youtube. He has tons of presentations on keto diet and the science of it.
Good luck.
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Didn't you read his original question?
- I would love to change the world, but they won’t give me the source code.
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Why do you care about the rather neglactable amount of cortisol from coffee, and forbid milk, but then tell us to add butter[...] to your liking? That doesn't make any sense. If that's what your source says, I'd dump it and get medical advice instead.
As for ready to eat bags, that's about the worst way of buying fresh food! It's more expensive, adds needless packaging, and has the shortest shelf life compared to other variants. The best way is to buy it fresh from a local farmer, but if that is not an option, frozen, or even canned food is typically more healthy and less expensive. I prefer frozen over canned because it's easier to retrieve the desired amount and it doesn't contain any added stuff like BPA, sugar or sodium.
Here's[^] a good article on the subject of where to get your food, and why. The bottom line is summarized in this paragraph:
Quote: Whether fresh, frozen or canned, the nutritional benefits of produce will be received no matter how you buy them – as long as you eat them! And if buying them frozen, means you’re more likely to eat those green beans, then go for it! What’s key is being able to have produce at your fingertips for any meal or snack without having to run to the supermarket every time you want a fruit or veggie.
GOTOs are a bit like wire coat hangers: they tend to breed in the darkness, such that where there once were few, eventually there are many, and the program's architecture collapses beneath them. (Fran Poretto)
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Actually it's the "eat right and give a damn about exercise" which are the scams 
Other than that, the only thing that comes to mind is this[^], but take care: you might be losing more than weight! 
GOTOs are a bit like wire coat hangers: they tend to breed in the darkness, such that where there once were few, eventually there are many, and the program's architecture collapses beneath them. (Fran Poretto)
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