Weight loss and weight gain is often misunderstood. It essentially comes down to the following:
Food is your primary source of CALORIES IN.
Exercise, incidental activity, bodily functions are your primary sources on CALORIES OUT.
If your CALORIES OUT is greater than your CALORIES IN, you will lose weight. Conversely, if your CALORIES IN is greater than your CALORIES OUT, you will gain weight.
This is true for the general population. Of course, in exceptional circumstances (eg. those with a particular medical condition), this may not always be the case.
So essentially if you are seeking to lose weight in the form of fat, you need to either decrease your CALORIES IN or increase your CALORIES OUT.
A decrease in the CALORIES IN could come from a reduction in the portion sizes of your meals. Try eliminating calorie rich foods such as breads, sweets, oils, fruit drinks and so on. Try replacing these with low calorie foods such as salads, vegetables and fruits. In order to promote a healthy lifestyle, you also need to ensure that you are having adequate protein intake (meat, dairy, eggs, fish, soy etc.) and carbohydrate intake (grains, dairy, fruit). Also a little fat in your diet - some good sources are from nuts, avocado, LSA mix or flaxseed oil.
Meanwhile you can increase your CALORIES OUT by increasing the amount of exercise you perform. It doesn't have to be running on a treadmill for an hour each day (particularly if you don't enjoy this!). Try jogging outside, going for walks, joining a gym, participating in a sport club, playing golf, undertaking more physical leisure activities on the weekend and so on. You need to find something that you really enjoy in order to stick to it in the long term.
Finally, incidental activity is also a great way to increase your caloric expenditure. Park further away so you have to walk a little more. Rather than driving up the street, walk up the street - even take the scenic route. Do a little more walking when you go shopping. Take one shopping bag in at a time - not all of them at once. All these little tweaks can significantly increase your CALORIES OUT and thus increase the amount of weight lost.
On my website I have a whole array of tools that you may find helpful. To begin with, we have a huge nutritional database of foods so you can see how dense in calories foods are compared to others:
If you are unfamiliar with reading the basic elements on a nutritional label, you may find it of great interest to read up on a beginners course that I published entitled "Introduction to Physical Freedom":