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>What would be the safest and most effective thing to go for?

Two things right off the bat:

1. You don't need to exercise to lose weight
   
2. You can eat whatever you want & still lose weight
   
   The qualifiers for those are, of course: you should exercise, to keep your body healthy, and you should eat real food, also to keep your body functioning well. However, the point here is that weight loss is all about food. And the most efficient way to lose weight is by eating according to your macros. I have a tutorial here:
   
   

• https://www.reddit.com/r/bodyweightfitness/comments/d0rxv6/muscle_growth/ezebxg9/?utm_source=share&utm_medium=web2x
  
  Soylent is nice for two reasons:
  
  

1. It contains 100% nutrition for each meal with zero prep - just drink it!
   
2. You can customize the macros to fit your needs by adding in stuff like protein powder & heavy cream
   
   Implementation recommendations:
   
   
3. Create a meal-prep system that allows you to hit your macros every day simply by eating. This means that you prepare you food ahead of time, and tune your meals to fit your macros for the day, that way your only job throughout the day is to eat. Soylent simply makes it more convenient because you can drink your meals & maybe add in a few ingredients to balance out your macro requirements. I know a lot of people who do Soylent for breakfast & lunch, and then have a real-food dinner.
   
4. Create an iterative exercise plan. While you are overweight, I recommend brisk, low-impact cardio (ex. a fast walk). Create a spreadsheet that starts as small as you need, such as 5 minutes a day. Work up to 30 minutes of brisk cardio per day, but take your time.
   
   There are two traps that everyone falls into with exercise:
   
   
5. Thinking that exercise will cause them to lose massive amounts of weight quickly. Sure, but it's super hard because of how much work it is & how much self-discipline it requires to maintain that, and it's not the most ideal route for your body. Running one mile only burns about 100 calories. Running a marathon burns 2,600 calories...so you can run 26 miles, eat a 3,000-calorie 3-point Bloomin' Onion from Outback Steakhouse, and still gain weight.
   
6. Starting big, which will not only hurt your joints because you're overweight, but also (for most people) be unsustainable, because it's really hard to keep that level of motivation & willpower up for more than a few days. A better route is to create a recurring workout appointment on your smartphone's alarm clock & then know which exercise to do when based off a simple spreadsheet. For example, start out with a 5-minute walk for the first week, then add 5 minutes every week until you get to 30 minutes. Stick with that, and with being strict about eating your macros every day, until you hit your target weight.
   
   This is the approach most people take:
   
   
7. Have high hopes about their weight-loss journey & use poor long-term power sources, such as motivation, willpower, and self-discipline.
   
8. Do some crazy exercise program.
   
9. "Eat clean" and "eat a lot of protein".
   
   A better approach is:
   
   
10. Convert hope to trust by spending two minutes to get your macros from an online calculator, and then setup a meal-prep system to ensure that you will, 100%, eat according to your macros every single day until your weight-loss target is achieved. This method funnels you into the correct behavior, instead of having to try so hard to motivate yourself on a daily basis...you just have to eat! Soylent simply makes it more convenient, which is nice when you don't have a meal-prep system setup or a background in cooking (I have a good meal-prep approach available if you want more info!). So instead of hoping that your new plan will work, you can trust that it will work because (1) you know your macros, and (2) you have a meal-prep plan setup to make it actually happen, for real.
    
11. While you are overweight, focus on low-impact cardio. Start small - at whatever level you're capable of realistically sustaining initially - and slowly add to it until you hit 30 minutes a day of brisk cardio exercise (walking, elliptical, exercise bike, bicycling, rollerblading, etc.).
    
    Eating according to your macros takes away the guesswork of losing weight & getting in shape. There are no question marks in the system - you either eat according to the macros, or you don't. Once you hit your target weight-loss goal, then you re-evaluate your macros, and if you're interested in getting ripped, look into various exercise programs like weightlifting (such as 5x5) or bodyweight calisthenics (no gym required, it's all pushups & stuff).
    
    It also empowers you by giving you the knowledge to control your weight exactly how you want, whether it's to lose fat or gain muscle or maintain what you've achieved, depending on what your goal is. You don't have to just eat plain chicken & broccoli or do a juice diet or eat paleo or anything like that (unless you want to, I guess)...you just run the calculator to get the macros for your current weight loss/maintenance/gain goal, and then setup a meal-prep plan to achieve that, whether it includes Soylent or real food or a combination of both.
    
    Making it happen:
    
    To be clear, you now have the knowledge (assuming you read through the link above) to make the personal choice to pursue a weight-loss program through eating according to your macros. Your job now is to define how you want to go about doing that in terms of preparing your meals every day to eat your macro numbers. Soylent is convenient because you just drink it...you can tweak it to fit your macro needs by mixing more stuff in (I have a portable motorized blender bottle that lets me do this on-the-go).
    
    It took me ten years to figure this stuff out, because there's so much mis-information out there & so many people trying to sell your programs & supplements & special foods out there, when all you really need to do is snag your macro numbers online & then setup a meal-prep system to let you intake those numbers into your body every day. That's the whole secret to weight-loss & the whole game for losing weight...you can shortcut my decade of education by simply jumping onboard macros & getting the best results as quickly as possible in the most healthy way & approach for your body possible.
    
    Also, while the food itself technically doesn't matter in terms of getting results, you should obviously eat better foods. Yes, you can lose weight by eating twinkies & ice cream & protein powder all the time, but that's not necessarily the best inputs for your body. With that said, I use a mix of stuff like Soylent & Vite-Ramen, plus real food, to hit my macros every day, and I still get to enjoy dessert every single day...cookies, ice cream, brownies, you name it. It's not a restrictive diet in terms of your food intake, and I've found that forcing myself to eat against my macro numbers means that I actually have food all day long because I had to cook or get food out to hit my macros, so I actually eat better AND am in better shape than I've ever been in my entire life!
    
    Please feel free to ask questions, as I've gone through a weight-loss project myself in the past, and I'm a huge food & nutrition nerd!