I bet you need help with your diet

Alright let's start with diet if you're trying to lose healthy weight. Quick version:

-1 gram of protein per pound of desired lean body weight.
-1/2 gram of fat per pound of desired lean body weight.
-Under 200 complex carbs per day.
-No sugary carbs if possible.
-Lots of water.
-Eat small meals every 2-3 hours.
-Example: wanting to weight 160 lbs. would result in about 1,600 calories, with about 150 grams of protein, 65 grams of fat, and under 200 carbs. Sometimes these numbers will need a little tweaking as this is only a rule of thumb, but there's no need to deviate by more than 10-15 grams in each category. Remember you're going for lean weight rather than total weight. Lean weight = your weight minus your fat weight, and your total weight would include the weight from fat.

Here's the explanation:

Our bodies can only take so many calories each day before saying "hey, too many calories, I need to store some of this as fat." If you eat too many carbs, protein, or fat, then your body will store it. There's no way around that. The reason why carbs are bad is because it's easy to eat too many, and tough to burn that many (unless you do lots of cardio activity). Too many carbs results in what is called "glycogen storage" which is a fancy term for "stored fat." Protein and fat, however, aid nourish your muscles which are being used all day long - because of this, it is much more difficult to eat too much protein or fat.

Now you have complex carbs and simple carbs. Complex carbs are your standard wheat breads or pastas. Simple carbs are sugars, such as soda or candy. Complex carbs, in moderation, are good because they will be stored. Sugar carbs won't be stored in the same way. This is significant because when you exercise, the simple carbs will say "hey, before any of your stored fat gets burned, we need to get burned first." What does this mean? It means if you eat too much sugar, then it could take up to 20 minutes (or more!) before your body starts to burn any fat. Complex carbs, however, are able to be properly stored and still allow your body to burn fat. Simple carbs act as a fat-burning shield, and complex carbs do not.

Moving on - if you do not eat meals within every 3 hours, then your body will go into starvation mode. This is pretty unavoidable as it is an evolutionary aspect of our human bodies. If we are going to go a week without food, then muscle does our bodies no good, whereas stored fat will make our starving bodies very happy and able to live longer. What does this mean? It means when your body thinks it is starving, it will start to eat its own muscle and save the stored fat. Eating every few hours (even just 100 calories) will remind your body that it is not starving, and to keep that metabolism feeding on your fat.

Now the toughest part: if you want to lose weight, then you MUST eat. I know it's tempting to take in 800 calories each day, but that's very bad for two reasons. First, your body (as mentioned before) will hit starvation mode and eat its own muscle, and thus you won't be losing a lot of the "flubbery stuff." The second reason is that it lowers your long-term metabolism. Example - let's say you can eat 2,000 calories per day and you will not lose a pound or gain a pound. 2,000 calories is your baseline, and that's your limit for calorie efficiency. If you eat a significantly lower number than that for an extended period of time, then your body WILL adjust to that change, and make that limit much lower. What does this mean? It means you used to be able to eat 2,000 calories without gaining weight, but now you can only eat 1,200 calories without gaining weight. Significance? Once you're done with your weight loss and go back to eating a health 1,600 calories per day, then your body will not be able to process all these calories after having been starved for so long, and you will gain a lot of weight back. You know how they say that yo-yo dieting does not work? It's true; it does not work. Don't starve yourself short-term or you will regret it long-term.

There's the basics.