Based on what I have applied in my practice, when it comes to weight loss we need to devote 80% of our efforts to nutrition and 20% to exercise.
One way to do this is to schedule time and make a date with your supermarket and kitchen. Restaurant dishes are outside of your control, and the fact is most times, those outrageous portions come loaded with salt and fat. Start cooking at home to better monitor your calorie intake.
Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan to roast a whole chicken. Cut up a batch of vegetables—like squash, peppers, eggplant, and sweet potatoes—toss them with a little olive oil and roast them in another pan alongside the chicken. Boil a pot of brown rice. Do all of this simultaneously and it should only take about an hour.
Now you have the makings for Monday's burritos, Tuesday's stew, Wednesday's pasta dish, and so on. Each working evening, you should only need about 15 minutes in the kitchen to put it together—less time than you might spend heating up fats, salt- and sugar-filled frozen pizza! (Get our 14 ways to make veggies less boring and work them into your diet more.)