You will not get rid of your body fat and have permanent weight loss if you, over and over, use crash diets.
Losing weight is not magic. But nor is it as simple as just the calories you take in versus the calories you burn.
Why?
Because if you are eating the wrong kinds of food, which would include grains and sugars and high fructose corn syrup, your body will crave more of the same, and your body will store fat because of the blood sugar/insulin reaction.
If you want to lose weight in a healthy way, and make it permanent, it's going to take time. Success long-term is done by a gradual process.
With that in mind, here are three quick principles for diet and exercise:
1. Eat healthy whole foods: meats, vegetables, and fruits are the best.
Don't eat junk food and restrict or eliminate grains and sugars. This includes other starches like white potatoes. Vegetables are great. Meat, the misunderstood food, is also very healthy.
2. Drink plenty of water.
Most people don't even realize they're not drinking enough water until symptoms come about. Make sure you drink plenty of water each day. Eight glasses a day is a common rule of thumb. Or drink one ounce of water for each pound you weight. For example, if you weigh 190 pounds, drink 190 ounces of water per day.
3. Keep active.
You don't need a vigorous work-out at the gym everyday. But some activity helps keep your metabolism high so that you can lose weight.
Combine cardio huff-and-puff activity with strength-building exercises. Make it fun if you can. Or at least make sure you take a brisk walk every day.
If you follow these principles, you will burn fat with diet and exercise that is not difficult.
Keep learning, though. There are plenty more principles to help you with your weight loss.
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