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The secret here is knowing that 3500 calories equals about a pound of weight. So all you need to do is eat 500 less calories a day than what your body needs to maintain current weight and you will lose a pound a week. This is proven and I have personal experience. Note: As you weigh less, your body will require less calories to maintain weight so you must make adjustments along the way.

I went from 304 pounds to 197 pounds in about six months. Basically four pounds a week. What I did was eat 1000 less calories than what my body needed to maintain weight and then I exercised 1000 calories a day. Basically that amounts to about 12,500 steps of walking which is doable for most people. So 2,000 calorie deficit a day and 14,000 a week which equals about four pounds of weight loss.

Again, this is very scientific and can easily be measured with apps you can put on your phone.

Another thing, the U.S. food pyramid is a cruel joke on the American people. 6-11 servings a day of grain is the worst thing you can do to your body.

Eat plenty of fat and protein. Full fat yogurt, eggs, cheese (the good cheeses), nuts, meats, fish, blueberries, dark chocolate (at least 88% cacao), and tons of green vegetables like broccoli, brussels sprouts, and spinach. Drenched in butter, of course. Never, never use margarine. Stay away from all high fructose corn syrup, hydrogenated fats and most processed foods.

Congratulations, Sam!

I started using a Fitbit Charge HR in May 2015. I am currently >30 pounds down. My wife also bought one and she is 35 pounds down. Using the Fitbit has been fun.

I still am able to eat the few desserts I enjoy and the good stuff. My son found an Android app that would chide him that, even though he was on a weight loss regimen, that he needed to eat a snack. In other words, if he was low on calorie intake the app would make sure that his body didn’t go into starvation mode.

I would second the idea on yogurt. I also would snack on Naked Green Machine. The stuff looks awful, but it tastes really good. For lunch I ate a lot of Barrow’s pizza & salad, Subway ham 6”, and Harvest Apple Salad from Quiznos. So you don’t have to starve to lose weight.

I also ate a lot of sherbet (sugar, but not fat), fruit, and especially bananas.

So all you need to do is eat 500 less calories a day than what your body needs to maintain current weight and you will lose a pound a week.

That doesn't always work for all people. For example, I can lower my caloric intake, but if I still have the wrong mix of types of food, I can still gain weight.

I have "insulin resistance", and I think you touched on a tangent of that in your later comment about how bad grains are (for some people). For me, it means that any "high glycemic index" foods - like breads (white worst of all), potatoes, sweets, etc. - go right to fat for me, no matter how little else I eat or how much exercise I'm getting (unless I'm running 4+ miles a day).

I've managed to lose 38 pounds in the last 10 weeks by staying of the South Beach Diet Phase I regimen. That means following a simple, easy to remember rule: no GPS-AF. That stands for Grains (breads, pastas, rice), Potatoes (or other starchy vegetables, like corn or peas or carrots), Sweets (or sugared drinks), Alcohol, and Fruits or fruit juices. I'm a bit off my pace - now just 3.8 lbs/week, off of 4.6 lbs/week in November - but that's due to travel and some light goofing off at Christmas.

The great thing is that this is without exercise - now that I have energy back (the first month of this regimen will tire you out), I hope to get that pace back to 4.6.