Ultimately, the long-term success or failure in losing weight comes down to making permanent lifestyle changes.  The diet and exercise recommendations in this E-book as in any other diet and/or exercise program are only effective to the extent that you follow them now and in the future.  For this reason, I strongly recommend that you spend as much or more time on the techniques found in my E-Book, “Training Your Brain For Weight Loss” that deals with the Psycho-Social aspects of weight loss as you do with the diet and exercise tips.  The better you control your mind to assist rather than resist you in adopting the lifestyle necessary to lose weight and keep it off, the faster and easier it will be for you to achieve your goals and maintain a healthy weight and all of the bonuses that come with it (more energy, better health, better mood, etc.) for the rest of your life.  Good luck!