I work in IT and made some adjustments to my lifestyle. Here is my weight every Saturday over 18 months. I am surprised at the amount I still consume. Maybe more what, than how much. Main thing I have learned is that diet is about what you eat over a month, not a day. The massive slice of Snickers Cheesecake with ice-cream I had after last night won't impact my weight unless I do it regularly.

Walk 2.8 miles daily (so Google fit tells me)

Don't eat much bread, no butter

Skimmed milk

Porridge and fruit for breakfast

Vegetable curry etc for lunch

4 or 5 pieces of fruit a day

Lots of Coke Zero / Diluted juice

Dinner - whatever

Don't eat after dinner