I cant stress enough how important this is for weight loss.  You need to jog at least once a day.  You can sill lose weight by following the tips i told you for eating but this will speed up the process.  Jogging not only burns calories but it also speeds up your metabolic rate.  
You could also throw some sprints in there.  This is not necessary but sprinting is very good for you when it comes to weight loss.  It speeds up your metabolic rate more so then jogging does.

When to Exercise

The best time to exercise is about an hour and a half after you've eaten.  I usually would go for my jog around 5, about an hour or so before i eat dinner.  This was the perfect time for me because i just had a little snack around 4 and i make sure that my lunch had plenty of carbs to give me the energy for a good, solid run.  If you can't exercise at this time then you could maybe do it in the morning if your willing to wake up an hour earlier.  If you chose to try this then make sure you eat before you run!!  This is very important.  Running on an empty stomach is not good for you and you should never do it.  However, you should not eat as much.  Instead of a 400 calorie breakfast, make it 150 calories.  If you don't feel like doing this time either then, although not advised, you could do your daily exercise after dinner.  I dont advise this because you might have stronger urges to eat at night.  If you burn off all the carbs and lots of calories after you eat dinner then your body is going to want to replace the missing fuel.  Try to stay away from doing this.  

How Long Should I Exercise

Well this is totally up to you.  If you have been lazy for a couple of years then you should start off slow.  Maybe the first week just jog for 15 minutes a day. Eventually you need to work up to at least 30 minutes of cardio.  This does not mean you have to jog for 30 minutes a day.  You can do jumping jacks, run in place, or jump rope.  Whatever gets your heart pumping and blood flowing will work.  If you can work out longer then this then great.  You will do even better!  If you could throw a couple of sprints in there then that would improve your weight loss even more.  

Weight Lifting

Lifting weights is not a necessity to lose weight.  In fact, lifting weights will not help you lose weight as much as cardio does.  One thing it will do is tone you up better.  If you are interested in this then here are some of the work outs you should try.  I am not going to go too much into detail because if you are trying to lose weight then you should be focusing on running and cardio.  But i will show you some of the things that i did just to keep muscle.


Upper Body

Biceps- 3 sets, 10 reps of curls
Triceps and Chest- 3 sets, 10 reps of bench press
abs- sit ups or crunches

Lower Body

The best thing for lower body is to run but if you would like some extra work outs then here are a few to try:
Squats (with or without weights)- 3 sets, 10 reps
Lunges- 3 sets, 10 reps
Calf raises- 3 sets, 10 reps