I think there is important thing to remember for everyone. We are all different and we need to adjust calorie income correctly to our own needs to lose weight safely. Nhs plan is very good. Although I wouldn't follow it blindly. For myself at this height and weight to maintain weight I would consume between 2000-2500 kcal a day depending on activity. To lose weight all I need to do is increase activity and cut about 200 kcal daily from the lowest range. Therefore I will start off with 1800 kcal not suggested 1400. The truth is- to continuously lose weight you'll have to cut down again at some point. Your body is adjusting quickly if it thinks you're starving it. It will slow down metabolism if you go too low and make it difficult. Once I started with below 1500 kcal and I was losing weight quickly but then it stopped and I had to cut and cut coming down to 1000 kcal. And as my metabolism slowed down I got myself in trap. Be aware if these traps. It's dangerous line that can end up with yo yo effect. Be smart about it. I will do 1800 kcal for start and then cut down according to my weight and needs. My friend is my weight but is 15cm shorter. Her max kcal income a day is less than my minimum. So for her at 162cm height 1500 kcal diet for start is good. We start it together but our needs are totally different. We have to do it safe to maintain weight later once we achieve the goal. Check what your body needs to maintain weight and then cut only 200 kcal and then revise after you've lost some weight. Once you achieve your goal build up calorie income very slowly. Also good tip is- surprise your body. Have a day you eat less and have a day you eat more (cheat day- but cheat with healthy stuff- add some extra healthy carbs that day!). It's for your body being unable to predict what you're going to do- do not allow it to "think" it's going to continuously get less than it needs- human body is amazing at adjusting to "trouble" times when less food is available.
Don't make a diet suffering- make it fun. You'd be surprised how much you can have on your plate once you know what you can eat in healthy way. And- remember about protein. None of my meals will go without good protein source. Chicken/turkey/eggs/lean beef are my favourite protein sources but fish is very very good (I just can't stand the fish so I will invest in omega tablets to build up what I'm missing by not eating healthy fish)
Good luck to you and good luck to me- good luck to us!
Spray light olive oil
Glass of water before
And coffee with a bit of soya milk and sweetener after.