I'd suggest 40-60% exercise, and the rest is all about your diet. It depends on the kind of exercise you do, running is a good warm up and gets your heart going but for weight loss I'd highly suggest cardio, cross-training, and exercises that get your whole body jolting, and all of your muscles working out like boxing or swimming. DRINK LOTS OF WATER, that's the main 'secret', water flushes out your system and hydrates your body giving you more energy and making you generally happier. Eat as close to the raw product as possible for example fruits and vegetables, grain breads, anything that you can blatantly see was recently pulled out of the ground or off a tree is healthy. When you look at a food product and have no idea how it came to be that consistency, that's when it's probably not very good for you. Chips, candy, fizzy drinks, crackers.. obvious no-nos. Replace them with a piece of fruit, a glass of water, low-fat milk/soy milk, or tea, and a home made tuna-chickpea baked patty and you've got yourself a much more delicious, satisfying and healthy snack.
Munch on things like green beans, carrots, apples, celery, or watermellon when you're pekkish. Eat home made foods like lean meat or fish (never battered or fried), eggs (poached or boiled not fried) and steamed or baked vegetables for dinner. Rolled oats and fruit with low-fat yoghurt for breakfast, or poached eggs on wholegrain toast / avocado or banana on toast.
It's not really that hard, just eat fruit, veges, nuts and legumes, lean meats and fish, and drink lots of water. Try to eat only 3 full meals a day and have things like a piece of fruit or a handful of nuts for a snack. If you haven't eaten for over 5 hours but you're not hungry, try and eat something small and healthy anyway, this will keep your body satisfied and full of energy and you won't find yourself staaaarving later on and binge on a pie!!
With a healthy balanced diet, exercise for between 30 mins and 1.5 hours, 4-6 times a week, and lots of water, you'll start feeling lighter and happier, you'll be able to concentrate for longer, your mind will stay on task and you'll start to lose weight and tone up in no time!
One hour of intense exercise might burn 900 kcal. a white chocolate raspberry cheescake from Olive Garden is 900 kcal. It is a lot easier to eat an extra 900 kcal than to burn an extra 900 kcal. Exercise is important for your health and happiness but diet is the main weight loss tool. I'd say weight loss is 90% compared to exercise at 10% or perhaps even higher. For competitive endurance athletes the equation can change. When i raced bikes and cycled up to 10K miles/year I actually had trouble eating enough calories to keep up with my needs. Unless you intend on spending hours/day training hard you will have to mainly rely on diet for weight loss.
increase the exercise quotient..........up-to 40%