Ultimately, if you want to lose weight all you have to do is reduce your calorie intake enough and 99 times out of 100 you will.
But, what about energy, a balance of vital nutrients, holding onto or gaining muscle? Is the speed of weight-loss important to consider?
Our advice is that you start to eat healthy first. Get the quality of your food and the ratio of proteins, carbohydrates, vegetables and fats right before you reduce calories.
From there reduce your calorie intake until you are losing 1-2 lbs per week. It may take time for your body to adapt to the change in food quality and quantity. Be patient don't make too many changes at first.
Remember, there's no point in being good 5 days in the week and messing it all up at the weekends. Allow yourself a cheat meal at the weekend and don't feel bad about it. Exercise 3-4 times in the week. Be organised, it's very hard to eat well on the run. Try get all your eating done in a 10-12 hour period. A weekly weigh in with a trainer or just a training partner will help to keep focused.
Become aware of your weaknesses: do you eat out of boredom late at night: are you allowing yourself to get too hungry and then gorging on high calorie food; or are you good Monday to Friday and then ruining it all at the weekend?