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One recommendation is a food tracking app. Personally I use MacroFactor, which gives custom calorie intake recommendations based on how fast/slow you're losing/gaining weight.
This is great as it allows you to select a slow, healthy, sustainable weight loss speed and the calories are simply adjusted to match that (weighing in regularly will be necessary)
My sifu gave us this advice.
Eat colorful foods. Don't eat white foods. Take 1 or 2 less bites of everything. Leave the table just a bit hungry. Drink plenty of water. Don't eat before bed.
https://pubmed.ncbi.nlm.nih.gov/17469900/ just read the abstract if nothing else.
Whelp that's not helpful on its own though to be honest. "long term lifestyle change" is the key word I am aware which is... Well at least I didn't manage it so far. "just do X" is like telling an alcoholic to "just stop drinking, oh but you need a sip every other hour".
On apple there is an app called mynetdiary. HIGHLY recommended to help answer your questions. It sounds like finances are an issue, but the paid version really helps you dial in nutrition with detailed nutrient info and meal plans. The key feature of this app for me was the predicted weight loss trend line.. and then seeing my results line up perfectly. It’s almost like they knew what they were talking about.
DO NOT go below bmr..
If you are going into deficit, stave off the full effect of adaptive thermogenesis (“starvation mode”) with weights and higher levels of protein.
As is always the case when people say it's on Apple/iPhone, it's also out on Android
Here's their website with buttons to both stores: https://www.mynetdiary.com
It's cheaper and easier to release on Android, and almost twice as many people use it, of course every single Apple iTunes app is going to be on the Google Play Store as well