3500 Calories make one pound of Fat. Most portions of food are about 100 calories. You have to say no, to one of those portions, for 100 calories. Most exercises are worth 100 calories. Do the Math. You can lose 10 pounds a year this way (instead of gaining 10 pounds a year). Do the Math. If you lost 500 calories a day, in one week you will lose 1 pound (7 x 500 = 3500 = one pound of fat).
Lloyd, you have to do Diet 2. No eating after 10:00.
No oat milk.
no bread
no butter
no cookies.
you will lose 500 calories from the milk.
you will stop
no salt food.