Need guide to how to figure of weight loss?

Write it down: Keep a journal of everything you put in your mouth. Assign it a value (calorie) and keep track each day. Make your first week just an observation week - learn about nutrition labels and where to get the calorie information from when it isn't always easy. Weeks 2-4 focus on healthy breakfast and add in a new meal every 3 weeks. Look to create permanent changes in your food and activity levels.

Weight loss: Maintain a plant based diet, exercise regularly for 40 minutes at least 4 to 6 times a week, and add weight resistance eventually three times a week as well. Best.