Sugar creates too much insulin and your body then cant work properly, digest fully or elimate waste. Eating sugar also takes away you appetite for good (real) foods.
Fat is in all meat, chicken, fish, all dairy foods, packaged foods, fast foods. In most so called diet foods, in all soy prepared food. In all oils, nuts, seeds, avacado.
Hidden in all pre-prepared foods, take out food, drinks, alcohol, all packaged foods, sauces, diet foods, breads. Eat real food like vegetables and fruits. Read labels and own it.
And by the way sugar free foods and drinks have a worse ingredient than sugar and that is asparate which is a poison. Coke zero for example is the same cola without white sugar but added chemicals to make it taste sweet that your body stores – it cant break it down as its a poison so it stores it.
Eat REAL food, the whole food and it will fill you up and you will lose weight.