You shouldn't cross entire food groups off your diet, he says. People are getting mixed messages about how to exercise. They are hearing you can do 10 minutes in the morning, and at night while your nails are drying you can do another 10 minutes. You gotta sweat until your underwear is wet. For many people, that translates to 15 or 20 pounds.
Some people are able to lose more and keep it off, but they are in the minority.
They burn an average of 2,800 calories a week with exercise. They can weigh themselves on a regular basis and not be distraught about what they see. They develop the ability to deal with any changes. If they go up a pound or two, they know how to effectively deal with that. They can make modest changes in their food intake or activity levels.