I would like to know...

Simple, to lose weight, you eat more...and exercise.

Eat more food and more frequently and MORE healthy.

When i started i was 108kg (238 lb) and my plan was like this

8:00 Breakfast - Cerial/Low fat milk and a multivitamen
10:30 Snack - Peice of fruit
12:00 Lunch - Salad with something small and healthy
3:00 Snack - A low fat yoghurt
6:00 Dinner - Something smallish with big salad/vege's
7:00 Exercise - Run 1km (0.6 mile)

4 months later I take the eating a little less serious (I can let go and treat myself, so long as it aint fast food or fatty...obviously) and the exercise more seriously because im much more fit and can do much more, so i do this now.

7:00 Breakfast - Cerial/Low fat milk and a multivitamen
7:30 Exercise - Run 4km (2.5 mile) + Walk 1km
10:30 Snack - Anything small and healthy
12:00 Lunch - Anything healthy
3:00 Snack - Anything small and healthy
6:00 Dinner - Steak or chicken breast with salad
7:00 Exercise - Run 4km (2.5 mile) + Walk 1km

And in spare time throughout the week i do about 6 - 8 hours of Gym weights and 4 - 6 hours swimming at the beach...I now weigh 81kg (178 lb), i've lost 27kg (60 lb)

Of course you dont need to run, but i used to be quite athletic and enjoy running so i do that, but doing 30 minutes of exercise daily is enough.

And also, drink 2 litres of water a day, you can lose 12kg (26 lb) of fat in 1 year just by drinking 2 litres of water a day. 2 litres is about 8 normal sized glasses, it will also improve KP to be more hydrated on the inside, however so much water will wash out the badness from your body it will also take out some potassium which can be replaced quite easily with a banana (which you could have as one of your snacks).

Good luck, may sound hard and i didnt want to do it, but i reached a certain health point where it doesnt feel right if i dont run every day, i'd never look back and im going to be healthy the rest of my life! Its well worth it and if this is a big lifestyle change for you as it was for me, you'll probably lose 2 - 4 kilograms in the first week .

ohmigod...are u a guy?? Losing weight seem so easy for you. What i eat matters big time. It seems like the only thing that's worked for me in the past is starvation and exercise. I ate so little..felt lethargic all the time and i lost a lot of weight that way. Then when i started eating healthier..sometimes unhealthy and some exercise...i was able to maintain the weight but not lose it. I'm sooo frustrated... I have school now and going on diets makes me lose my concentration in school so I cant go back to the deprivation diet meanwhile....I dont know what's wrong with my body...i'm trying to do the atkin's..and although i'm not losing any weight from it, i'm not gainign either...but i feel so fat..i feel like i've gained weight...and exercising is the not the same...i get tired easily....

Yes i am a guy, it was easy for me coz i have an extreme will power and was at one stage fairly atheltic.

Ok, i suggest you leave the atkins diets for the people that would like to kill themselves (Its a very angry diet that F*CKS your body up risking heart disease, depression, even cancer).

But its good that you've been on it and have realized its not for you, people gain weight from 3 reasons.

* Eating fat
* Eating Carbs (and being carbs sensitive) and not exercising (turns to fat)
* Protein sensitive

Oh, and genetics, but i still think thats a lie and an excuse for lazy people .

So, if the atkins diet is about eating alot of fat and NO carbs, and that didnt work, your not carb sensitive but i'd still avoid them for the mean time, so you must be KJ sensitive.

If you are KJ senstitive, your probably not that over weight to begin with, and you dont crave starchy, bready foods right?

If you're kilojoule sensitive a high protein low carb diet isn't the answer. Instead you need to restrict your intake to 5040 kilojoules per day and 60 grams of carbohydrate during phase 1, then in;

Phase 2 you can increase consumption to 6720 kj and 60 grams of carbs per day. On this plan you can expect to lose half a kilo to a kilo per week.

Once you've reached your goal weight in order to maintain it you need only revert to phase 1 of the diet for two days per month.

60 grams of carbs isnt THAT much, all you gotta do now is start ready the back of the boxes you eat, add it up...then get on the scales and get ready to subtract!

Good luck.

Ooooooo, almost forgot, 1.5 hours of exercise a week AT LEAST

i do about an hour a day atm, when i hit my goal weight i'll probs stop the running to 3 times a week instead of 14 times, but i'll keep doing the weights coz thats not really weight loss exercise, thats weight gain...come to think of it, i've probably lost more fat than i think, and gained a bit of weight in muscle...