It's very easy.
Multiply your current bodyweight by 10. This is how many calories you're allowed to have a day. Eat proteins and healthy fats. Tilapia is a dieters magic food. 21g protein and only 100 cal per serving.
Anything green and leafy
Probably better to avoid or keep to a minimum on a diet
Hot sauce yes
Read the labels they count for total calories
Measure your servings on everything. Preferrably weigh as opposed to measuring cups.
Recalculate bodyweight by 10 every 10lbs or whenever you have a 2 week long progress stall.
Expect to lose 2lbs a week on AVERAGE.
(weight loss seems non-linear because sodium water fluctuations, excess stool menstruation etc.)
Any more than 2lbs a week and youre losing muscle too which is bad.
Protein has 4 cal per gram
You NEED fats carbs are optional, alcohol is pointless and is only screwing yourself.
Aim for 1g protein per lb
0.5-0.7g fat per lb
The rest made up of carbs or more protein
The sum total of protein, fat, and carbs should equal your bodyweightX10 number.
When youre happy with yourself, multiply 13 or 14 by your final bodyweight to maintain it.
Read into HIIT cardio. Jump on a bike or treadmille and do 10 sets of HIIT and you're done.