Weight loss is driven by diet not exercise

Struggling to lose weight? Get yourself some competition​

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Weight loss requires diet discipline, eat the correct mix of foods to provide you with nutrients, fiber, and calories, and no more. This requires discipline. 

The goal of exercise is not weight loss, but fitness, which is strength, endurance, and flexibility sufficient for your daily activities.

When attempting to lose weight it is preferable to combine a good diet with a good exercise regime since this will allow your metabolism to increase somewhat as well. This can assist weight loss, but is a secondary result. 

If you want to lose weight find a diet buddy. Someone who will help you stay on a good diet, and not return to bad eating habits. They can also help create menus, and find alternate foods which fit within your diet.

My breakfast today:

Lose weight & improve your health with a real food diet | Fooducate

This is highly uncommon, but I had a Starbuck reward to burn, and the turkey havarti sandwich is not terribly off the mark. It has a bit more calories then I usually target, and far less fiber, but it will work. 

I used Fitday.com in the past to get a grip on calories in versus calories out, I thought it was a good calculator, but it requires a bit of slavish devotion to make it work. I think two weeks of careful logging can do wonders if you are not losing weight. The result is usually that you are eating more then you think, and exercising does less. 

I went over just a minute ago and loged my morning. It showed me eating 470 or so calories between the sandwich, coffee, and teas, and 45 minutes of strenuous exercise only cut 417 calories. It is very hard to lose weight through exercise especially if you are eating too much.