I'm a qualified Personal Trainer/Sports Therapist and all of the people i've done programmes for in the past have succeded by partaking in exercise
(both cardio and a weights routine if they are able), and a good nutrition programme.
I also have lost much weight in the past by exercising and watching what i eat. Not starving myself, not restricting major amounts of a particular
food group. Little and often has always worked for me as far as nutrition is concerned, but it hasn't worked for everyone i know.
I know this though, from the avaerage Joe doing their own programme at home, to the most successfull trainers in the world, i think many would argue
that diet and exercise are not effective fat loss tools.
There are other threads around ATS and the wider web that people really need to be careful of taking it as gospel.
Yes much of your results are what you eat (and drink....water water water!)...but you don't need to be a trainer or scientist to get results.
Smaller portions...you are allowed to stop eating when you are full.
Water.....drink plenty every day.
Cardio....whatever that may be for you....get some each day.
Weights/strength routiine....if you are wanting to change your shape....3 times a week for no more than an hour WILL get you results.
Most imortantly, enjoy what you do. Cutting out everything thats bad might get you results, but if you're miserable all the way through the
programme, is it really a healthy thing for you and those around you? You don't have to be a nutition expert to know if you have a plate of crap in
front of you, but let yourself have that naughty snack now and again too.
Unless you are going for specific fitness/sport goals, the above will help you. Just don't stress over it, do it for at least a couple of months
before you decide that it doesn't work....and lastly.....don't listen to anyone who says that diet and exercise cannot lose you that tum.
Try it for a couple of months.