Losing weight is a simple matter of creating a caloric deficit. For example, if your daily caloric intake is 2000 calories and your energy expenditure is 2500 cal, you have a deficit of 500 cal (2000 minus 2500 = -500). If you have a deficit of 500 cal per day you'll lose around 1-2 pounds per week.
Of course this is easier said than done because to create a caloric deficit you'll have to cut down on food intake. In particular you need to reduce your carbohydrates (CHOs or "carbs") because this is where most people have trouble with. Carbohydrates should comprise most of your diet (roughly 60%) but most people gain weight or have difficult losing weight because they eat too much carbs -- rice, bread, pasta, sweets, softdrinks, etc. For example, a 330 mL can of regular Coke if I'm not mistaken already has around 150 kcal. That said ,we can answer some questions:
ok lang po ba yung maka kakanin yung kainin like suman, biko or cassava ?
In small amounts, these are fine to eat but if you want to lose weight? Nope. All of these are carbohydrate rich foods and won't help you lose weight.
pang alternative sa salty foods or Happy Peanuts po ba pede?
Salt per se won't make you gain weight as it has no caloric value. Peanuts are okay because these are protein (and protein won't make you gain weight) but if you eat the ones that are fried these have a lot of calories because of the oil used.
A few months ago I decided to lose weight because I was already on the overweight side. I lost around 6 kilograms before
I started running by simply cutting down carbs. I cut down on rice by maybe 30-40%, reduced snacks rich in carbs BUT retained drinking Coke (because I like softdrinks :) ). So the bottomline is that as long as you can create a caloric deficit you'll lose weight, and as to how you'll achieve that is up to you.
-- edited by Peorth on Jan 29 2015, 04:19 PM