1nutworld,

If you want to lose weight, you must eat fewer calories than you use. This is easier said than done. That is why programs such as Weight Watchers and similar programs are successful. The good news is that they do most of the hard work for you. The bad news is that they cost real money.

If you want to roll your own, I recommend that you read a book called "The Complete University Medical Diet" by Maria Simonson, who used to be the director of The Health, Weight and Stress program at the Johns Hopkins Medical Institutions. Published back in 1983, you can purchase it used at amazon.com for half of nothing.

Exercise will help. You should try to get 30 minutes of moderate activity five times a week.

All of this, including the commercial programs will only be effective if you stick with it/them for three months or more.

Good luck!

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Eudaimonia