I meet a few overweight ex-pats here and there. I tell them to cut down on five things: sugar, bread (anything made out of flour),white rice, potatoes, alcohol,and corn. I went from 120 kilos to 67 kilos and have maintained this weight for two-plus years now by just omitting five foods. I eat alot in my meals: salad, soup, nuts, meat etc.

If this is too much, I then tell teachers to try an intermittent fasting diet where they eat two meals a day. They can eat anything they want, but the two meals have to be within eight hours and then nothing for 16 hours until the next day. I actuallly went from 72 kilos to 67 kilos in two months eating like this. One can search on Google to get all the details. The second piece of advice is to substitute food with a lower glycemic index. The glycemic index is how long it takes for food to be turned into glucose by the body. The slower the body turns it into glucose, the less likely you will gain weight. One can substitute sweet potatoes for potatoes, black or brown rice for white rice, red wine for beer, whole wheat bread for white bread, and stevia for sugar. I don't know what can be a good substitute for corn.

I was obese from the age of five to thirty-five. It took me a long time to find suitable ways of eating to be healthy and not gain weight. I hope what wrote helps.