Add an extra exercise session to your already existing regime.
Lengthen your current exercise sessions by at least a half hour preferably 1 full hour.
If you can’t give up give up alcohol to stop drinking everything that isn’t water you may have to start counting calories. With all the apps out there today tracking your exact caloric consumption is easier than ever. Calorie counting is just like following a budget. You would have a certain amount of calories you can consume, so you must decide what you are going to eat and what you are going to leave out for that day.
A very general guideline for calculating how many calories you can consume for weight loss is:
X=body weight in pounds. Note: To gain or lose weight I would use the body weight you desire to be not the weight you actually are. Only use the weight you actually are to calculate how much you can eat for maintenance.
For weight loss X*12 or 13 For weight maintenance X* 15 or 16 For weight gain X*18 or 19
Please forget food about deprivation. It will do you no good. Same goes for eating the lesser version of whatever it is you really crave it won‘t satisfy you. This is where calorie counting (seriously find an app for that!) comes into play. You will see that if you drink that 140 calorie can of soda you cannot afford to eat that single serve brownie sundae.