How to Achieve Permanent Weight Loss

First, keep a log of what you eat for a week. That means everything that passes your lips including snacks, drinks and a single candy.

Eliminate foods that have no nutritionally value like sodas, cake, candy, any other desserts, alcohol, fried or fatty foods and overly processed food.

Add 5, preferably 8, fruits and vegetables a day. More if you like. Choose from all the colors of the rainbow for the best nutrients and antioxidants.

Add whole grain pastas with homemade or low fat, oil free pasta sauce, brown rice, brown bread (look on the nutritional info and choose one with the highest fiber content for best results).

Include legumes, like any type of beans prepared without additives, meat and fat, lentils, chick peas, green beans and peas.

Try to eat three meals a day with breakfast being the largest. After 5 pm have nothing but fruit or a very light meal. 

If you must snack, try a small handful of dried fruit or dry roasted nuts (no oils or salt), fresh fruit or raw vegetables.

Avoid any form of processed foods such as pre-made meals, frozen dinners, instant noodles, mac and cheese, white bread, white pasta, white rice, sugar, chips, hashbrowns  etc.

Drink plenty of water. Avoid sodas and alcohol. Even diet sodas have been shown to increase weight gain and weaken bones.

Exercise! Walking is fine if that is all you can do for a start but pick up the pace as you are able. You need to get your heart rate up and actually find yourself breathing hard. A good rule of thumb is to exercise hard enough that you can't sing a song but could keep talking. Of course you will be able to pick up the pace as you become more fit. Try running when you can or biking or swimming.

You have to exercise at least 45 minutes daily for 5-6 days a week for weight loss. 1 hour daily if you would like to see faster results.

A reasonable amount of weight loss is 1-2 pounds a week. Any faster than this and your results may only be due to water loss and not as likely to last.

Good luck!