They say exercise doesn't work unless your diet is perfect but how PERFECT does it have to be?

Weight loss is determined by calories in < calories out

Your body has a BMR (basal metabolic rate), this is the amount of energy (calories) it needs each day to maintain it's current weight. This number is determined by body mass, gender, hormones, and more.

To lose a pound of fat, you need to burn 3500 calories. So, if your basal metabolic rate (again, the number of calories your body burns each day for doing absolutely nothing) is 2000calories, and you eat 1000 calories; you have a net loss of 1000 calories. Which means it's going to take you 3 and a half days at that deficit, to lose a pound.

Exercising burns EXTRA calories, so losing weight will happen faster - AND, exercises like weight lifting and high intensity cardio, raise your metabolic rate (these are the best exercises to do).

Whatever you do, just make sure you consume at least 1200 calories per day, and once or twice per week, eat a larger amount of calories, mostly in carbs, to help stop your BMR from lowering (adjusting to your low cal intake).

If you're losing a significant amount of weight, weight lift to ensure you don't lose muscle mass.

More or less, you just need to burn more calories then you take in.

If you eat Burger King for all three meals you can still loose weight if your burning like 4000 calories a day. Burning that many calories would be alot of strenuous activity like the entire time your awake.

you didn't tell what is your goal...to build muscles; to be lean;

If you want both this is what you have to do

eat 6 small meals per day

specific,you have to eat every 3 hours!

this is what bodybuilders do..

you will NOT gain fat you will only gain muscles

make a plan,what and when you eat a meal

prefer to eat boiled foods than fried foods to avoid fats on your body

fat and muscles are to different things

add boiled eggs in your diet,boiled eggs have clean protein without fat

add boiled rice and pasta to your small meals...

avoid:

fast foods fried foods

sugar added foods

sugar added drinks

eat more vegetables

drink more water to help your metabolism to burn calories faster

if you want more info message me

That's not true, the benefits from exercise are facilitated by good diet, they are not dependent on it. It doesn't matter what you eat, exercising WILL work, it just works better if you eat correctly.

you dont have to diet for exercise to have an effect. it will just be easier for you to lose weight and you'll notice faster results

The more you exercise the leaner you will be at any given body weight. Your body weight is fine.