I've recently figured out that my problem was, I didn't understand the problem. I didn't know how many calories I should be eating, I didn't have a clue how many calories I actually was eating, and I didn't know the science. I just kept trying different things for over 20 years.
I saw a lot of success and a lot of failure. I always thought my problem was not enough exercise and overeating. But it was actually more not eating enough and missing too many meals because I was busy working.
I'm now using an app called Fat Secret available on Android to help track my meals along with how many calories, carbohydrates, fats and proteins go into them.
You'll see another post on this site on balancing carbs fats and protein that I found very helpful.
My goal now is to make sure that I eat 2000 calories a day. Using Fat Secret, I divide that into four parts, breakfast, lunch, supper and a snack each at roughly 500 calories each.
Other calorie counting apps that I've tried take things a step further and allow you to add back calories for the exercise that you've done. That's great but in my mind counterproductive for somebody who's trying to lose weight and exercise better.
The reason I feel it's counterproductive is, you need to teach yourself and your body how to live on 2000 calories a day or whatever your particular goal is first.
Once you've done that you can figure out how your exercise routine fits in with your calories.
Once I felt like I had the basics of counting calories under control I started looking into eating better.
But the main thing is to make sure that your goals are realistic. Don't take small setbacks too seriously. Remember, this is not a race. There is no inspection. From time to time you are going to eat something you knew you shouldn't have eaten. Just get back to work and don't quit.
This plan is working for me and now that I actually have a plan, all I have to do stay with it.
Your plan has to be realistic. It has to be a plan that you can see yourself doing for the rest of your life.
3 years ago I dropped over 50 lbs over a summer break. I went from over 200 down to 150. But I didn't have a plan. I was just starving myself and running as much as I could. Once summer was over I started putting all that weight right back on. A year-and-a-half later I was right back to over 200.