I am 28 years old.  My weight is 73kg, my length is 1.63metres.  My BMI shows me that I am overweight. My weight lies in my thighs and my behind and I am starting to develop a tummy. I drink at least 2 litres of water a day. I exercise but not on a regular basis, like I will exercise for a week and see no results, stop and start again the next week. I do tae-bo, walking, and hip-hop abs (I rotate them) with no results. I feel that in a week I could at least loose a kilo or even just 500grams, but nothing. I am on birth-control.  I eat a bowl of Weetbix or all bran flakes every morning.  I eat 2-3 portions of fruit a day (banana, apple, and pear). I eat one flavoured low-fat yogurt a day during the week. I drink coffee once or twice during the week with milk and 1-2tbs of sugar. I don't eat bread as much as I should. I don't drink fizzy drinks like Coke or Fanta I only buy 100%fruit juices. I do not drink alcohol and I do not smoke. I work in an office. I don't have any children.

Could you please help me and tell me what I am doing wrong and tell me what I can do to see results in my attempts to loose weight.

  

For a lady of 28 years of age your BMI should fall between 20 and 25.  Your BMI is 27.5.  Depending on your frame size your weight should fall between 53kg and 66kg.

When a person embarks on a new healthy lifestyle with the goal to loose weight and recontour your body it is important to remember that a quick fix will NOT be the solution for sustained weight loss and weight maintenance.  It took time to pick up the weight so it will take time to loose the weight.  It will take at least six to eight weeks to start seeing the changes to your body and weight loss on the scale.

Healthy weight loss is between 500g and 1kg per week.  Anything more than that will only be water and not true loss of fat.  As you are not loosing that much per week it might be that you are either not doing enough cardiovascular exercise to burn stored fat or that you are loosing fat and building muscle which weighs more than fat.  The more muscle you have the higher your metabolism will become and the more fat weight will be lost. 

To drink at least 2 litres of water per day will also help, but it is important to remember that a person should maintain the routine of doing regular exercise and drinking of enough water and eating healthy on a regular basis to sustain the weight loss.  Be patient and you WILL see results.

Fruit and fruit juice can be very high in sugars.  Eating 2 to 3 fruits a day is good but drinking fruit juice every day might be adding too much sugar (and extra energy) to your diet.  One glass of fruit juice equals about three fruits.  One fruit contains about 2 teaspoons of sugar so by drinking a glass of fruit juice everyday you are adding at least 6 teaspoons of extra sugar to your daily intake of energy.  Rather eat the fruit than drink the fruit because in that way you are getting more fibre and less sugar.

By eating bananas a person might also be taking in more sugar than what you think.  A banana a day is fine to have but just remember that a banana counts as two fruits.  Half a banana has the same amount of sugar than one apple. 

The most important things to remember when trying to loose weight is:

Eat small, regular meals with healthy snacks in between.  To keep blood-glucose as even as possible and to optimise fat loss, when choosing carbohydrates, rather choose foods that have a low GI. The less refined foods are, the lower the GI seems to be.
Eat fats sparingly.  All food provides energy, but not all foods provide equal amount of energy per gram.  One gram of fat provides 38 kJ, whereas 1g of carbohydrates or 1g of protein provides only 17kJ.  Fat provides double the amount of kilojoules than carbohydrates and protein and therefore should be restricted when you want to loose weight.
Do exercise on a regular basis.
Drink enough water.

If you do the above you will see results.  Just be consistent and be patient!
 
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