There have been many great posts about this in the past but since (a) so many of you have short attention spans and (b) I have significant experience with this, here's a shot at explaining fat loss as briefly as possible. This is rooted in long study & personal experience, and is a summary of advice I've long been giving here that has worked for myself & others. If you really want to lose 10+ pounds of body fat and keep it off: - Consume no sugar, no alcohol, no fruit juices, no refined grains, no pasta or bread (all carbs should come from veggies, beans, and low-GI fruits -- "slow carbs"). Consume caffeine in moderation, if at all (prefer unsweetened green tea & water over all alternatives). Avoid artificial sweeteners (they promote sugar/carb cravings). - Your best shot at success will be a diet of approximately one-third protein sources (meat/fish/dairy), one-third veggies and one-third beans. Yes, this means you need to learn to cook or con someone else into cooking this way for you. Low GI fruits should be reserved for immediately post-exercise. - ALWAYS eat breakfast, but consider eating anything other than "breakfast food." The only "breakfast food" that makes the cut is anything egg based, like scrambled eggs or omelets, and MAYBE unsweetened oatmeal/bran. - Consume a balance of fats -- equal quantities of sat, poly and mono, with the poly split as close as possible to 2:1 omega 6 to omega 3 (1:1 would be better but unless you live on seal meat 2:1 is a more realistic goal). Use fish oil to bring up your omega-3 consumption. - Lift weights 2-3 times per week, and do some form of cardio up to 5 days per week, but for goodness' sake, make it something you enjoy, or else you'll fall off the wagon quickly. Anything picks up the heart rate & makes you sweat is a good place to start. Your success will be met by how closely you follow this advice. If consuming saturated fat scares you, you won't lose as much body fat and weightlifting will suffer (sat. fat is a testosterone precursor). If you have to have alcohol, make it something good for you like wine, and realize that you will be slowed down by precisely as much as you drink. If you can't stop eating sugar or starch, you better sure as hell be prepared to run your ass off. If you can't be bothered to get any exercise, you can still lose weight by following the dietary advice, though you'll probably lose some muscle if you have any to spare. There are lots of ways to make this more complicated, but I'm assuming that if you're really interested in this advice, you are fatter than you want to admit and have already tried several other methods of fat/weight loss. You need simplicity and rules. These are tried and true.