Any effective suggestions for losing weight pls?

Calories and burn: If male - 2000 cal/day, female 1700 cal/day. Balanced diet, low carb, high protein. Good 300-500 cal/day burn 4 days/week. After 3-4 months of being consistent, weight should come off. Stay diligent. It works.

Weight loss: Most effective way is limiting portions (decreasing caloric intake), choosing healthful foods (lean protein, good fats, colorful fruits & veggies, whole grains, low-fat dairy), & increasing caloric burnoff via exercise like walking, water exercises, sports. Avoid junk food, especially sugary drinks. Support groups or a friend can encourage you to reach your goals.