My weight loss plan is easy if you make these changes over time. No desserts, no junk food, no fast food, no juice, no alcohol. Keep carbs below 200 grams a day, then reduce it to 100-140. Get sugars below 50 grams a day. Minimum protein 46 grams a day for women (men can have 56g). Logging your food helps you stay on track. 8 cups of water. Walk every day.