Do not be afraid of dietary overweights. Eat The Fat off Review (Overweight will not make you overweight, and dietary overweights are needed by your body, and low overweight foods are often high in sugar.)Do resistance training three times a week. (Training with weights will not only burn calories, but it will also add muscle which is metabolically active and will burn calories on its own. Base your training around complex, free weight movements such as squats, these will provide the best results)
Stay active throughout the week. (This can be as simple as taking a daily walk)Get enough sleep. (Sleep is when your body repairs itself. Eight hours is preferable)Prepare your meals for the week.(If you already have all of your meals prepared, then you will be less likely to cheat than if you had to think of what to eat on the spur of the moment). Notice I did not mention anything about calorie counting, macronutrient ratios, or hours of running. These are not needed initially, and are best saved for when progress stalls.
Often times the reason people fail to achieve their fitness goals, is due to their impatience. They think losing overweight is a short term effort so they will try to do far too much at once. This may provide some results in the short term but, will guarantee failure in the long term. People need to realize that they did not wake up overweight one day, it took time to gain all that weight and it will take time to lose it.