Just sharing on my experience of weight loss journey few years back, I was on the scale of 75kg at the height of 171cm (quite fat & slight high BMI for age 23)... In 10 months time, I've totally dropped 12kg and maintained ideally at 63 - 64 kg... I would say my weight loss contribution came from 2 different stages, which were 70% by food intake and rest 30% from exercise... Here's how:

• Stage 1: merely controlling food intake for 1st 7 months without any exercising, dropped about 7kg...
- totally no McD, no KFC, generally say NO to all fast foods, carbonate drinks, fried stuffs, snacks
- breakfast: oats (mandatory) + muesli/cereal/wholemeal bread + banana (almost everyday)
- lunch: half bowl of rice + 1 meat + 2 vege or soup based noodle
- dinner: only meat + vege (totally no rice and must eat before 8pm)
- supper: NO
• Stage 2: this is where the sweat begins, I actively do cardio workout (body combat) minimum 3 times per week and continue my eating habit above...

So ta-da there goes my weight loss journey (jeans size changed from 34 to 31/30, shirt from XL/L to S)... Now, once a while I do crave for fast foods, I will just monitor and maintain via the weight scale... I guess I have to agree with the quote of "you are what you eat"