Weight loss kit:
- tanita scale
- notebook or somewhere to record weight
- water bottle that you'll actually use
- motivation (e.g. Sister Madonna, the Ironman biggest loser)
- nutrition plan (coming)
- exercise plan (coming)
Weigh yourself twice a day, morning and evening. Record once a week, like a Wednesday morning until you get to your ideal weight. Don't stress if your body weight goes up or down, a scale is just a tool.
Weight gain/loss is a matter of fact — you gain weight by consuming more or exercising less and you lose weight by consuming less and exercising more. It's all energy and caloric management, the more you can take emotion out of it the better.
3500 calories is 1lb of fat. Daily caloric intake should be around 2000 calories — maybe 400 breakfast, 100 snack, 700 lunch, 100 snack, 700 dinner.
Ideal exercise is about 5 days a week, 45 minutes to 1 1/2 hour workouts. You know you're in the right groove and right frame of mind when *not* exercising feels like you haven't brushed your teeth in a few days and that you have to go exercise.