Without exercise you will not succeed in achieving your goals! Do cardiovascular exercise 5 - 6 times a week for 20 - 60 minutes with your heart rate elevated to 65 - 85% of its maximum. Slow walking is not going to work! You need to push yourself in order to achieve fat loss. The best time to do cardio is in the morning. Strength training 2 - 4 times per week works for most people.

Exercise alone, however, is not enough to achieve great results. You should make the commitment to change your lifestyle. This includes physical activity on a daily basis with responsible eating habits throughout the day.

People who continually try new diets are searching for a quick fix and usually end up returning to their previous eating habits. They would be much more successful if they changed their lifestyle instead. There is no magic solution! Only hard work pays off; not shortcuts or magic pills. I recommend eating small balanced meals 5 - 6 times a day. This will help you keep your sugar level under control and your metabolism up. Include lean protein every time you eat and drink at least 8 glasses of water each day. Avoid the consumption of processed carbohydrates, white flour, saturated and trans fatty acids and limit the intake of sugar. Replace them instead with whole grains, complex carbohydrates, monounsaturated, polyunsaturated, Omega-6 and Omega-3 fatty acids.

Do not completely eliminate carbohydrates from your diet! It is very unhealthy and potentially dangerous. Include five or more servings of fruits and vegetables per day.  

Never starve your body! You will slow down your metabolism and store even more calories after you eat. Breakfast and lunch are the most important meals of the day because this is the time when you are most active and burn the most calories; do not skip them. Eat a light supper and stop eating at least three hours before going to bed. Select your food wisely!