Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy. Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more). Don't eat as much bread and pasta and you will see a difference. If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead. Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more. When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge. Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better. Trick yourself into believing that you are eating more by using a smaller plate. Drink water when you are feeling hungry and you will get that 'full' feeling. Many times we eat just because it's there. Pay attention to when you have had enough. Eating more frequently will keep you from getting too hungry. Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off. While you are watching TV do crunches and leg lifts.

to answer your first question, the MOST efficient way is breastfeeding. Of course, that is not practical for everyone, to say the least! haha. So to answer your second question, I'd say you might want to reevaluate the other 16 hours of the day. There are a lot of things you can do during the 8 hours of sitting, but they would be small potatoes compared to a good workout every other day or so. I would look at how you spend that non-work time, and make the commitment to carve in some time to work out. Besides the health and cosmetic benefits, it can really change your whole outlook/attitude. You may not realize how much room there is ofr improvement in your mood until you start. Make an appointment to exercise, and keep it with the same integrity that you do your work schedule. Your health is worth it.

When you go home at night, work out while watching TV. Push-ups, sit-ups, and wall sits work really well! Also, try to run or walk once a day for 15-30 minutes. The main thing is just getting out there. Don't tell yourself "I'll do it tomorrow"...that's a recipe for failure. Lastly, I have a friend who programs micro controllers. One summer he decided he was tired of being out of shape, and every time his program compiled he did five sit-ups and five push-ups. By the end of the summer, he was one of the most buff people I knew. If you period of time when you're not doing anything at work- waiting for a web page to load, a call to go through, whatever, try to get some push-ups in. You'll feel good when you go home.

Short and simple. Exercise aerobically( around 180 heart beats per minute) 45 minutes a day. Binge eat (small rations over many meals). Eat a candy once in a while to avoid dropping out of your new program altogether. If you want to keep the weight off, balance your caloric intake/expenditure.

The most effective way to lose weight is to be aware of what you are putting into your body for fuel. If you are really sedentary, yet eat more than what your body can use throughout the day, you will gain weight. This is because the body stores what it cannot immediately use. This is adipose tissue, fat. If you want to have less fat storage in your body, you need to create an opposite imbalance, meaning you need to expend more energy than you consume. This can be done either through exercise or consuming fewer calories. Exercising (both cardiovascular and resistance training) burns a great deal of fuel. A little WILL go a long way, especially if you do it smartly, so there is ALWAYS something you can do, even while being on a rather tight schedule. You can compound the effects of exercise through eating properly. No fad extreme or otherwise nutritionally void diets. Small, balanced meals spaced throughout the day to make use of just how the body processes what you eat are really the best. Most health insurance companies now have certain allowances for preventative measures, because, in the long run, this saves them a lot of money. Check yours out to see if you have coverage for a nutritionist or dietitian and/or fitness expert/physical therapist. If you are currently overweight, your doctor may even be able to write you a referral, if you do not have direct coverage. Even if you have to pay a little out of pocket for these things if you cannot get your insurance to pick up the tab, it will REALLY cost you more down the road if things continue as they are. Know what I mean? I'm including a link to a site (which I've posted elsewhere here, for similar questions). I have followed this way of thinking about fitness and nutrition for almost 7 years and will NEVER go back to my old ways. It's pretty practical and sound, and you can even read detailed testimonials of others who have found it transformative and maintainable, just as I have. http://www.bodyforlife.com Best of luck!!!

Stop eating

Eat less of the correct foods and exercise more. Drink lots of water. 5/6 small meals a day at 3-31/2 hour intervals if possible. A handful of nuts or a piece of fruit will count as a meal when you are eating frequently. Cut down the carbohydrates and eat more protein . This will help keep or build muscle and lose body fat.

lypo suction. if ya can't afford that, whatever ya do don't stop eating, thats a really stupid tihng to do n you don't lose that much weight. your body doesn't work like that, just eat smart, break and water is good, fills you up really well. oh and make shore you keep eating fruit. hopes this helps.