yourself. Consistency is the key and there will be bad days and you just have to do your best the next day. Don't try to "make up" for the bad day by going crazy the next day. Just get back on track. Knowing what you are eating by tracking your intake is EXTREMELY important. I recommend everyone start there. Create an accurate food diary for a few days and then make a plan. Once you have learned your maintenance caloric intake you can create a deficit and then when you have got to where you want to be you know how to maintain. Enjoy yourself once in while and schedule in a cheat meal. Eat what you want for a meal. I still track it because I'm interested in knowing how my body reacts to some of the crap I put down in a cheat meal.

All of that being said, there is a huge difference in losing weight alone, and changing your body composition and fitness. Here is where I might add some things. If you are trying to be fit you will need some intensity. Thats how you train cardio vascular health and endurance. If you want to lose weight AND change how you look by adding muscle protein is key. As you start cutting calories cut the carbs or the fat but not the protein. Every body is different and some respond better to lower carbs than others while some can lose weight with minimal carbs cutting but respond to cutting fats. Please remember that a diet with zero carbs or zero fats is not sustainable for very long. Both of those are important to your body and finding the right balance is key. Building muscle will up our metabolism and will help you look better as the fat starts to come off. I highly recommend weight training in combination with a high protein diet.

Also losing weight, getting fit is not an overnight thing. It's not a few month thing, unless you possess incredible genetics which some do. It will take a long time, years even. But thats the name of the game. It's not a gimmick thing, it's a lifestyle. If you keep at it, I promise you wont be disappointed.

Thanks for sharing Socrates