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To lose your weight is just a calorie counting game. If you take in 2000 Cals and spend 2100 Cals a day, you lose your weight. 100 Cals a day may help you lose 11~25 grams a day. It seems not much, but think about it, 10 grams a day is 3.65 kgs or 8 lbs a year.
So if you gain 10 grams a day, you are going to gain 3.65 kgs or 8 lbs a year.
And trying to do exercise to lose your weight is really not easy.
A 180 lbs (81.6 kgs) person walking 1.5 miles(2.4 kms) in 30 minutes consumes about 160 Cals. A 12oz (340g) coke is about 140 Cals, so it makes your exercise 87.5% less efficient.
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Here is the steps of a simple weight loss program:
1. know your daily basic calorie requirement and cut it down by 100~400 Cals.
2. know the nutrition and the calorie of the foods
3. create a daily diet plan based on the daily required nutrition and calories.
4. do simple fitness exercises daily to strengthen your muscles.
5. take a 30 minutes of walk per day, a couple of swimming per week, or any kind of outdoor exercises which you prefer every week.
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An example,
My daily basic calorie requirement is about 2000 Cals per day.
My food intake (Cals):
Barilla Linguine: 309 * 2 meals
Tomato Sauce: 62 * 2 meals
Ground Sesame(5g): 30 * 2 meals
Egg(50g): 70
Low fat Yogurt: 300
Low fat Yogurt: 300
Apple(200g): 104
Banana(120g): 108
Cereal(1 serving): 230, choose those with high dietary fiber and Vitamin B12.
Veggies...
Extras: 200 (soft drinks, beers, cookies... not very often)
The total calories is about 1614(base) + 200(extra) Cals.
My exercises:
Stretches...
Sit-ups everyday.
Push-ups everyday.
Chin-ups about twice per week at the park.
Jogging or swimming about twice a week.
The result:
As you can see my basic required calories is 2000 Cals per day, my food intake is only about 1600~1800 Cals. Even without exercise, the net calories is -200 ~ -400 Cals/day. So with some mild exercises, I easily cut my weight about 2.5 kgs in a month from 74.5 to 72 kgs...
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