Protein: When you exercise, your muscles are broken down and then use protein to rebuild themselves stronger while recovering. Protein should be a part of every meal. Some good sources of protein include chicken, eggs, turkey, fish, nuts, legumes.
Carbohydrates: When you eat carbohydrates, they get converted to glucose (sugar) in your system, which is then used to provide energy for all sorts of bodily functions. Vegetables and fresh fruit are quality sources of carbohydrates. There are less healthy carbohydrates (processed carbs, refined grains, and more), and those are the ones you want to avoid. Most people trying to lose weight can function with many less carbohydrates than what they actually consume.
Fat: Fat is easily the most misunderstood macro-nutrient in your diet. Fat is absolutely critical to your body and should make up a BIG portion of your daily calories. Things like avocados, almonds, olive oil, walnuts, and almond butter are great sources of healthy fat (polyunsaturatured and monounsaturated). You want to stay away from any foods high in saturated fats.
People ask, what is the best thing they can do to lose weight? No matter what type of healthy eating plan you choose, (be it counting calories, vegetarian, vegan, paleo diet, etc.), you are going to have the most success with the one that you can actually stick with. You’re going to have to learn by trial and error and see what works for your body. It has to be a lifestyle change, not just something you do for a few weeks and quit. Also, you must add exercise along with your improved eating habits. Those are the simple solutions to your weight loss problems.