Simple, non-scientific way.
Reduce portion sizes. Eat when satisfied not busting at seems. Eliminate all sugared drinks.
Eat more frequently.
Eliminate all white breads.
Eliminate all fast food.
Eliminate desserts.
Snack on fruits, not prepared snacks, or tuna (your neighbors will love you).
If you do these things, I imagine you'd lose weight. Imagine what you'd do if you added an hour of exercise every day.
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