Intake/output. Less in and more out is my general rule.
If I reduce my intake by 10% and increase my output by 15% (walking more, exercising a little) then I will increase my weight loss by 25%. I will not lose 25% of my body weight just increase what I lose.
So, during the school year, during the work week, I get off of the subway 2-4 stops before I need to and walk the rest of the way. I take the stairs instead of the escalator or elevator, even if it kills me (it does), eat high protein lunches (Greek Yoghurt, fish or chicken with a veggie), switch out whites for only whole grains when it concerns breads, cakes, pastries, pasta etc.
That usually does the trick for me...meaning I cut out about 15% of my caloric intake.
I also abolish all fried foods, processed foods, sweet drinks and I never drink pop or coffee drinks. I stick to water or bubbly water and homemade lemonade.
If I do just that, I can cut out about 25% of my caloric intake.
That means that the output part (activity and exercise) is up to me...the added bonus is that the more I walk and muscle up, the more calories my body will burn when I am resting too.
And the less space my body takes up (things tighten up).
I never diet because diets have a beginning, middle and end...And the end usually means rampant cheating, overdoing it and getting food revenge.
I just remove food groups that are toxic, try to reduce unnecessary quantities and keep my goal in mine.
Sharon