I'm going to be facetious here:
eat less + exercise more = lose weight.
I'm helping Mr Sheds to lose 3 stone at the moment, and its exhausting. Every other day he's giving up his diet because he's only losing 2lb a week. It took him 30 yrs to put it on, it's not going to vanish in 3 weeks, is it? Grrrr.
We're using the Times online progress tracker
The Times Health Club | Please Sign In so he can see he actually IS losing weight, by exercising 30mins 4 times a week (this will need to increase as he gets fitter); he has given up (most) takeaways, beer and cheese: he's lost a stone in a month, although he "thinks" he's lost nothing at all.
He's now got to a plateau - no weight loss at all last week. Thing is, he thinks he's "being good" all the time, but he's been sneaking in the booze (3000 cals of wine last week) and having a huge bowl of cereal after his dinner (an extra 400 cals a day that he doesn't need). That's enough to stall his weightloss. He'd need to swim another hour to burn off that cereal
It's surprising how little food we actually need. We, nearly all of us in the West, eat more than we need, whether its only a couple of HobNobs with your tea, or 3 lattes a day (guilty as charged). I have a stubborn 4 pounds of lard sitting on my thighs which I hate, but I don't want to give up my lattes .
have a go at the Times online tracker, and see if seeing graphs of your exercise and weightloss motivates you to do that bit more. (what it doesn't have is a calorie counter, but I'm sure they're available elsewhere on the Netweb) Good luck x