To lose weight, what would be a good exercise and eating plan for ...

There is 3500 calories in one pound. Losing 1-2 pounds a week is usually the healthiest way to do it. This is a calorie deficit of around 7000 a week (or 1000 a day).

You need to calculate your BMR http://www.freedieting.com/tools/calorie_calculator.htm, which is the calories you will naturally burn. Then with your BMR and the food you eat and the exercise you do, you need to create the 500-1000 a day deficit (depending on how fast you want to lose the weight).

E.g. If you eat 2000 calories and your BMR is about 1500. You then lose an extra 500 calories with exercise alone, this would equal 1000 calories and if you carried it on for a week should lose you two pounds. 500 calories may sound like a lot, but you would be amazed by how many you can lose by walking around. I use my iPod to calculate the calories I am burning when I am walking and then just make up the amount that I haven't lost. E.g. I may lose around 250 calories from walking and then I will go a small jog (around 20 mins) or a bike ride (around 35 mins) to make it up to 500.

It really is best to do both a diet and exercise, but you can play around with the amounts you are dieting and exercising as much as you want. E.g. you could eat less so you don't have to exercise as much or you could exercise more so you can eat more. However I would not suggest eating less than 1200 calories as this is unhealthy and don't push yourself too much with the exercising as you will probably do yourself damage.

Make sure you are eating the right foods. Not only because the wrong foods can stop you losing weight, but because it is also best to be healthy. My dad is rake think because he exercises loads, but his cholesterol is very high because he doesn't eat well.You really are better off eating healthily and exercising.

Try and cut down on any saturated fats e.g. chocolate etc... You can usually get lower fat versions of most products. Eating too many carbs (rice, pasta, bread, potato, sugar) can also slow down weight lose as your body likes to burn these before it gets to the fat. If you are eating carbs try and eat wholemeal versions of them. Don't cut out carbs completely though or eat too little (especially if you are exercising a lot) of them as this can do you a lot of damage. Drink plenty of water (this is very important especially in dieting).

This website - http://www.freedieting.com/tools/bmi_calculator.htm also offers different calculators to give you an idea of how to lose weight and what ratios of foods you should eat (it is all on the left hand side).

Cardio (running, cycling, walking etc...) tends to be the best exercise for losing weight.

Other than that try and do the normal stuff e.g. eat 5 a day etc...

exercises to lose weight