See
https://www.healthline.com/nutrition...lories-per-day
The body needs proper nutrition. When S/O wanted to reduce kg he started spinning/cycling and and reduced some of his food intake. He does heavy work day job and burns plenty calories and spinning also burns many calories so is not so much a diet he did but changes in food intake. Mornings he eats oatmeal and just did 2/3 of his normal portion.
He eats sandwiches and instead of cheese, deli meats and peanut butter. He did less cheese, skipped deli meats and peanut butter only once a week. And added vegetables to sandwich things like tomato slices, cucumber slices.
His only treats was a fry up sunday breakfast fried eggs with some melted cheese on bread.
Midmorning snack 1 boiled egg. Bowl of plain white yoghurt.
He reduced fruits he eats to 2 pieces.
He wanted less big portion of dinner and ate 2/3 of his usual. Coffee, tea, water and on sunday 1 glass of juice.
At the spinning is always new people starting both for weight loss because it burns many calories and to get fit. Their instructor always tells them to eat well get proper nutrition and keep a caloric intake needed by the body and he sees to it that they keep hydrated. Not everyone stays some give up after few lessons. Most people have jobs/study and to go spinning many evenings takes motivation and effort.
If you have big amount to lose and are heavy walking is an option. And add more walking building up slowly.
There are online many log in food sites where you can keep track of calories online. Some people do low carb. Less sodium is also better. Build up muscle as then you burn more calories.
Get a kitchen scales and use measuring cups and measuring spoons and count accurate calories.Log in calories daily. If you have emotional eating try to get some help for it. Also Youtube has a lot of interesting videos to see on subjects like food, nutrition, exercises at home, weight loss etc.
Youtube UK tv series: Fat Doctor. UK Supersize vs Superskinny on this the two people eat each others foods and learn from this to achieves changes in how/what they eat.
Success with getting towards your goal of healthy weight loss.