It really is a change in lifestyle with most of it being diet. You can work out consistently but if you have a bad diet then it doesn't matter how much you work out, you aren't going to get the results you're looking for. I would say its 80% diet and 20% exercise. For the longest time I would make some progress only to gain it back or give up because I wasn't getting results. The key is to be consistent. Have a plan each week and stick to it.
I eat 1,600 calories a day Monday through Friday. These days it is all healthy food with no cheating. Saturday is my cheat day. I eat 4,000 calories on this day. lol. Pizza, ice cream, donuts, chicken wings, tacos, cookies, China buffet, fast food, BBQ ribs with mashed potatoes. You name it. I love food! This is my day to go out with friends and not worry about what I eat. You earned it eating well and working out all week so eat up! Sunday I eat 2,000 to 2,400 calories a day. As you can see I am eating more calories than Monday through Friday but most of the time on this day I am eating healthy food. Sometimes I make Sunday a half cheat day. I have been losing 2-3 pounds a week with this diet. But caloric intake will depend on genetics, how much physical activity you are doing each week, and your goal weight. Also, I NEVER bring home cheat food. If I have some cheat food in my fridge or around my place I will fall into temptation and eat it at some point during the week. On cheat days I pick something up or I go out with friends to eat. I don't have cheat food lying around at home.
Don't give up and be so hard on yourself
There have been weeks where I haven't stuck with it where I didn't lose any weight or even gained some weight. This is when some people (including myself in the past) give up. Its easy to say well I tried and I can't do it. Sometimes it is frustrating but you've got to look at the progress you've made and start fresh next week! Keep your goal in mind.
You have to make time
With busy schedules its easy to say we don't have time. But how many hours a week are people going out with friends or taking time with hobbies? How many hours are people on social media? How many hours are you on Netflix? Its important to identify how we waste time (for me its procrastinating on social media) or look at our schedule each week and sacrifice some things. It is tougher for some people with busier schedules but in my experience, you have to make time. Instead of going out with friends or watching Netflix some days you might have to workout and sacrifice those things. Stop being on social media so much. Be aware of how you waste time. With that time wasted each week you could be working out. Maybe you need to get up 30 minutes earlier or stay up later 30 minutes each day in order to get time for your workout! There will be some sacrifices. There is always a reason to not workout. You just have to do it.
You don't need endless hours of cardio
While losing weight I have been doing 5 HITT cardio workouts a week. These workouts are 30 minutes to an hour long. Most of them are 30 to 40 minutes. I got a subscription to the beach body on demand for $10 a month. With this subscription, I get hundreds of HITT workouts and a lot of nutrition plans. Most of them you don't need any equipment and you can do them anywhere. Obviously people don't need this app but I love it for the accountability and ability to talk with others. It lays out everything for me. It gives me a plan and organization. You can always look up free HITT cardio workouts on youtube or maybe you have your own but for me I've needed Beach Body on Demand. I really like Shaun T on beach body. The Insanity workouts are my favorite and the guy is awesome. Get in at least 3 HITT cardio work outs a week. It just takes 30 minutes a day! I love the convenience of it.
I've been doing some weight training as well. When I get to my goal weight I will probably go down to 3 HITT cardio workouts a week. I got 20 more pounds to go. I envisioned losing all of my weight by now when I started back in January but the progress is there and eventually I know I can do it.