For straight weight loss macros are less important than caloric deficit. Bags reads a lot of books and my knowledge is probably outdated but that's what works/worked for me. Just download the Myplate app and track your calories. It'll ask your height weight and age, then give you caloric goals for losing 1 to 2 pounds a week. Then just portion control and track everything.
There's no magic answer for this. It's really simple and annoying. Just eat less and do more. Stay committed.
For dropping bad habits just sit back and realize you're a slob and start hating yourself into it. That's what I did/am doing.
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If I ventured in the slipstream
Between the viaducts of your dreams
Where immobil steel rims crack
And the ditch in the back road stop
Could you find me?
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