In my experience measuring the number of calories you consume each day works well.
I could never judge exactly how much I was eating and so overate frequently. When I started counting the calories I was eating each day I was able to finally put some control in. Not easy, but well worth it.
In this video shows Dr. Evan Matthews explains a basic example of how to plan weight loss.
He goes over:
- How to determine the length of time needed to lose a given amount of fat mass
- How many calories must be cut to lose the weight per day and per week
- How to combine dietary calorie cutting and increased exercise and physical activity to achieve weight loss
It’s very informative and worth watching.