Exercise is great but most people need to make changes in their eating to see real changes on the scale. Learn how to quickly count calories for a general idea of how many calories you eat per day. Pick foods that will fuel your body and fill you. Avoid foods like bread, sweets, and processed foods that will not sustain you. Eat lots of protein and vegetables. Everyone is different, but the math does not change. If you decrease the number of calories you intake to 1200 – 1500 calories, when you typically eat 3000 per day, you will lose weight.