If this is your goal and when you step on the scale you see the same weight, you might want to turn towards your eating habits as they are most likely to be the problem.
If you eat right and exercise right (and of course sleep as much as your body needs) you will notice that results will appear in no time at all.
All you basically need is determination, will power and a positive attitude.
The first step you need to take is to be realistic.
It much easier to constrain yourself 70% of the time with your food plan every single day than just being perfect 3 days per week.
Do not overdue it! Every single individual is different and this basically means that there is a big chance that you will not be able to keep hold of the nutrition program you setup if it is not in your nature.
Learn about all the high risk foods and do your best to avoid them while focusing on not purchasing.
It is kind of difficult at first but you will notice that it will be easier as time passes.
Next you need to realize that every single meal needs to contain protein.
This is because (aside the benefits that are well known) they also stimulate your metabolism and will make you feel full.
This feeling of having eaten enough is a two way blade because you might have eaten enough, not eaten enough or having eaten too much when you feel it.
Changing your eating habits in order to lose weight also includes the need to eat as much as you can and not overdue it.
Not including protein in your meals can lead to you eating too much, something that will make your fight with weight a lot harder.
Also, keep in mind that it is human to have cravings.
The problems only appear when you eat too much of the bad foods.
This basically means that you will have to restrain yourself and eat only small quantities of the foods that you have cravings for.
Never forget to drink enough water and you will feel a lot better while also stimulating your metabolism in staving off hunger.
Next you will need to choose complex carbohydrates over simple carbohydrates.
This basically means eating whole grain breads or cereals.
Wild rice or brown rice should also be included instead of regular rice.
Eat fruits and vegetables instead of drinking juice, especially juice that is not natural.
Simple carbohydrates should be included in your diet only in small quantities if you want to lose weight.
Also, if you have to make a bad choice (like needing a snack somewhere only you can only eat foods that do not help you to lose weight) make sure that you make the least bad choice.
This will aid you a lot and all the tips mentioned above are crucial in changing your eating habits, if you want to lose weight.