Blood sugars need to be stabilized every hour of the day. In other words, junk food gets the blood sugar up fast, but it also allows it to crash just as quickly and therefore the cycle becomes ingrained in our behaviors. In order to maintain a constant release of blood sugar and a stable release of energy, you must have a slow replenishment of sugar into the blood stream. This can only be accomplished by eating a minimum of five times a day and eat a combination of low glycemic carbohydrates with lean cuts of high quality low fat proteins. Establish a scientific approach to exercise.
Exercise is the missing component to any weight loss program.
If one expects to see this happen with just a restriction of calories, then the process takes too long for anyone to be happy with, and the results are less than appealing. In fact, weight loss without exercise is not healthy. It's usually because they had no exercise to shape the muscle and the weight they lost was more muscle than fat. Thus, a poor looking physique in return for all the deprivation, starvation, and misery that you put yourself through. It just doesn't work out.