Advice for those of you struggling with weight issues: EAT REAL FOOD, meaning food in the most natural form you can find. Ideally, whole organic produce, and pasture-raised when it comes to meats and animal products like dairy and eggs.
Some of the best quality foods on the planet are also the cheapest. Liver and onions, for example. If anyone can find me a more nutritious single food than liver, I'd love to hear about it. Because at the moment, liver is my winner, and it has been for some time. Sardines are among the most nutritious of the oily fish, and they can be very, very affordable. Tinned [sardines] is absolutely fine because you get the bones and the skin as well, and that is great for the bone nutrients, calcium, vitamin D, and so on. So, the first point is: always eat real food.
The second principle is to cut back on the number of times you're eating each day. I would say those two principles alone would get most people, most of the way there. If you're then still struggling, that's when I'd say manage your carbohydrate intake. So, even what we think of as good carbohydrates, even dairy is too high in carbohydrate for some particularly carb-sensitive, insulin-resistant people. You know, if you've tipped over into type 2 diabetes already or morbid obesity, chances are you really are going to have to manage your carb intake to quite a tight level. And that's it."
To that, I would add avoiding sitting by engaging in some form of movement throughout the day, and getting regular exercise. Exercise will not produce significant weight loss without addressing your diet, but when done in combination it can be significantly beneficial.
Source: Health News and Dr. Mercola