[TheAlchemist]

This is really a pretty simple (not easy) thing that we tend to over-complicate. If you want just one rule, I will give this one - eat only food that you prepared by yourself - with only raw ingredients.

It excludes a lot of things (ready sauces, biscuits, chips etc) so it's not that easy. But you will be surprised at how effective it is - you will end up eating a lot of good stuff (veggies, met, simple carbs) and weight will go down very fast. By very fast I mean something like 3kg / month at least.

The biggest enemy in loosing weight is sugar - we just don't realize how much sugar we are eating / drinking every day by consuming transformed food. There is simply no way you put so much sugar in any meal you prepare by yourself.