Hey, If you want to lose weight you need lean muscle mass because muscles in turn burn calories for you. They require the calories to maintain. Follow these steps.
Step 1- Eat every 2-4 hours, This is the hardest part for everyone to do. But you have to eat every 2-4 hrs a meal somewhere around 300-600 calories thats clean, such as Complex carbs which are oats, broccoli, brown rice, sweet potatoes. They take longer to turn to sugar in your blood stream which prevents you from crashing which in turn produces insulin that causes you to store extra fat. You need atleast 8-10ozs of meat per meal or some other way to get around 20 grams of protein a meal. Maybe like a shake, but make sure it has very little sugars and fats. Meat you should probably do is like top sirloin, canned tuna, egg whites or whole eggs depending on your cholesterol and lean chicken. Don't use mayo, butter or anything. If you are going to use sauces like KC Masterpiece or something just keep it light.
Step 2- Work out plan, this is the easy part. You have to find a plan that works for you when you have free time to work out, every day or every other day. 2 popular plans are working out 1 muscle group every day or working out 2 groups every other day. Make sure you can do the movements slowly and steady. You don't have to join a huge gym or anything you just need some free weights and the right technique. Technique is more important overall.
Step 3- Supplements, make sure you are taking multivitamins no matter what. Fish oil is important, Branch Chain Amino Acids, Protein, L-Glutamin and Creatine. Im going to post a link as my source that goes way more in depth than i have the time to type.
Step 4- Consistency, its very important to stay on this diet and plan for a while and not to cheat or skip work outs, it will be hard for you to keep going.
Make sure you check out this link i'm going to put in the sources. The first 2 weeks will be hard to keep doing it but just keep going. You will get stronger while using things like Creatine and lifting more weight, over time you will get stronger.