Well, not losing 'weight' but losing fat. Losing 'weight' means losing fat and lean mass and what we want to go for is losing fat while maintaining lean body mass. According to the law of thermodynamics losing fat is really just calories in vs calories out, for example if your TDEE is 3000 calories you eat in a 500 calorie deficit (2500 calories) and you will lose 1 pound of fat per week (1 pound of fat=3500 calories, 500 deficit * 7 days=3500 cal or 1 pound). So really, losing weight is just math and willpower, today I'll be going over the math part. To begin your journey you must first calculate your TDEE or total daily energy expenditure. This is how many calories you burn in a day based on your age/sex/activity levels etc. The recommended range of weight loss is 1-2 pounds a week, although on your first week you will lose anywhere from 5-10 pounds of water weight if you drink enough water and you eat >2000mg of sodium. As I mentioned earlier 1 pound of fat is around 3500 calories so what I would recommend for most people is to begin with a 200-500 calorie deficit (while obviously exercising, preferably lifting weights). Over time as weight loss stalls, you can decrease calories but this is where most people do it wrong, after only 2 weeks they see that they aren't losing that much weight so they start slashing calories. Don't even think about bringing down calories until you're 3 weeks or so in. What I would recommend to not even bring down calories for as long as you can and just increase your exercise. So in conclusion, If you count your calories and eat in a calorie deficit you are GUARANTEED to lose fat.
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