It depends. You could do the no white diet (or low carb) which works well with little exercise but you can't eat sweets, or you could get a weightloss eating program which includes sweets in your meal plan. You can lose a few pounds with these without exercise, but more if you exercise. Another suggestion is removing empty calories (like juice, soda, shakes) from your diet. I switched my soda to water and a low carb (1 carb) low calorie (8-10 calories) drink. The drink has the feel of soda so I don't miss the actual soda. I've lost about 10 pounds in 3 months just doing that. It doesn't seem like a lot but for not much effort, its great. Remember, DIET is 90% of weighloss.