Nobody wants to hear this, but weight is a simple case of calories in vs. calories out. More calories in than calories spent = weight gain. It's that simple, and there's no magic formula for getting around it. Loosing weight or, better yet, getting in shape (they're not the same thing) is simply a matter of deciding you want to. It's like quitting smoking: You either want to or you do not. If you want to, you'll do what you have to do to get there.
In general terms...
Consult a doctor before beginning any new exercise or diet regimen. (I had a full physical, incl. heart stress test, before I started two years ago.)
Get in at 30-45 minutes brisk walking in every day. Doesn't have to be all in one go, but longer stretches of elevated heart rate and breathing are better for improving cardio-vascular health.
Weight train at least three times a week, with at least one day of rest between sessions. Increased muscle bulk will mean increased caloric consumption, even while you're sleeping.
You don't need a fad diet. Eat a balanced diet, just eat less of it. Avoid simple carbs (e.g.: sugar). Many smaller meals is better than fewer larger meals. (More frequent, smaller meals keeps your metabolism working harder). In going for weight loss, beware of reducing your caloric intake
too far, and sending your body into "lean times are coming emergency fat storage" mode.
Stay well hydrated.
Aim for losing no more than 1/2 to 1 pound per week, depending on muscle gain. (Muscle weighs more than fat, per unit-volume.) It won't necessarily be 1/2 to 1 lb. every week. There'll be 0-loss weeks and 2-lb. weeks. But 1/2 to 1 lb. per week, on average, is a healthy, sustainable rate-of-loss. Any more than that is too big a risk for burn-out and health risks.
Don't let a temporary setback or temporarily falling off the wagon put you off your goals. Just get back on the horse and carry on.
Above all: Realize you're embarking on a lifestyle change. Whatever you do to get in shape is what you're going to have to do the rest of your life if you want to stay in shape. As any yo-yo dieter has found out (even if they haven't admitted it to themselves--which most don't): You can't go on a crash diet/exercise regimen, get (partially) to your goal, quit, and expect to not end up right back where you were before you started. In fact: Most yo-yo dieters actually gain more weight back than they lost, ending-up worse off than before they started.
Is the effort worth it? Well, I've met plenty of people who've expressed regret at being overweight or out-of-shape. Can't say as I've ever run across anybody who regretted being fit & healthy
.
Disclaimer: Use at your own risk. I am not doctor, nurse, dietician, physical therapist, physical trainer, or health professional or expert of any kind. I'm just an ordinary guy relating what's worked for him and he's seen reported pretty consistently works for others. Buyer beware! Caveat emptor! This information is worth what you paid for it. No warranty, expressed or implied, as to its suitability or fitness for any particular purpose. Reader assumes all liability for any actions he or she may take as a result of the foregoing comments.
