I'm not going to give you a specific list of foods or the exact exercise routines to do every day. What I am going to do is change the way you view food and exercise so that you can be in control of all aspects of the weight loss process. This is your life so you need to know what works for you and when changes need to be made you will need the information to make intelligent and insightful decisions.
As you know I have talked from the very beginning about the 500 calories daily deficit. That mean you will have to commit to eating 250 less calories and burning 250 more calories every day. When you do this you will lose 1lb. every week.
Each day you will be getting closer to your goal and in two months you will have lose 8 lbs.
It is possible to lose more weight if you want. All you need to do is increase the level of your daily calorie deficit and then adjust how many calories you eat and how many calories you need to burn. How you do that is entirely up to you. But, I do have some suggestions you might want to follow so you will be confident you are consuming the correct number of calories.
(1) Reduce the fat content in your diet. By doing this you will lower your caloric intake.
(2) Be very aware of your portion sizes. Make sure your portion sizes are smaller and that you eat slower and chewing your food well. Doing this will bring you two benefits, first, by eating smaller portions and eating slower you will actually feel full quicker. Also, when you put together smaller portions with slower eating you get one thing - less calories.
(3) Exercise at least three days out of the week. This is the minimum you can do and lose weight. If you manage to incorporate physical activity five day a week you will accelerate your weight loss and make dramatic changes in your metabolism.
(4) Always make sure you eat a balanced diet. You must include foods from all four food groups if you are serious about creating a healthy, well balanced nutritional plan.
(5) Remember that empty calories are your enemy. This might sound like a cliché, but it is the truth. Junk food or fast food provides you with a heavy load of empty calories and simple carbohydrates. You now know what overloading on simple carbs means, it means you are packing on fat.