how to lose weight: quick guide

1. get 2 smart scales. One regular scale to measure your own weight, and one food scale to weigh your food. 

2. get a fitness tracker device, like an Apple Watch

3. sync your fitness tracker device to the Cronometer app. you are now going to track every single thing you eat in Cronometer. forever. until you drop dead. no exceptions, except on holidays like Thanksgiving and Christmas, or on major athletic days (i.e. running a full marathon or doing a 21 mile hike or something -- basically if you're going to be burning upwards of, say, 4000 calories). 

4. start eating 500 calories under however much you are burning, every day. Cronometer synced with your fitness app will calculate how much you are burning. So if you burn 2500 calories a day, eat 2000 calories instead. weigh things with the food scale, look them up online if ordering from a restaurant, or just ballpark it if it's a local chain. Cronometer has a recipe feature if you cook regularly. you can eat at maintenance once a week if you want. 

7. if possible, eat at least 0.8g-1g of protein per pound of your ideal bodyweight, at least 6 days a week, and do both strength training and cardio regularly. Eat whatever you want, as long as you are getting the correct amount of protein, and eating 500 calories less than you burn every day. Ice cream, donuts, doritos, nachos, who cares. if you get hungry, caffeine is a good appetite suppressor. otherwise, push through, your stomach will shrink pretty quickly. gatorade zero has basically zero calories so feel free to guzzle it all you want. 

8. measure your weight daily on the smart scale. butt naked, first thing after using the restroom in the morning. 

if you go over one day, whatever, just return to the deficit. 

You will lose roughly one pound per week doing this. Once you have achieved your goal weight, start eating as much as you burn. You will maintain your weight.