So what's the key to losing weight? Simple: Eat at least six small, nutrient-dense meals daily with plenty of fiber and protein, drink lots of water, and exercise (weight training and cardio) regularly. You'll know the weight you lose will be "quality" pounds lost when the bodyweight scale indicates g-r-a-d-u-a-l weight loss. In other words, the weight you lose will more likely be composed of mostly fat rather than muscle tissue if your bodyweight decreases by no more than 2 pounds per week.
The important message here is this:
WEIGHT LOSS IS NOT THE SAME AS FAT LOSS!
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."