absolutely this.

at one point in my life, i ballooned up from 185 lbs (normal weight) to 302 lbs.

when i realized i had fucked up big time, i started running. i developed a LOT of issues running, i.e. knee tendinitis and heel pad syndrome, and BAD shin splints.

i decided to jump in the pool instead. i went to the pool every morning and swam an hour nonstop, (started off slow). i BURNNNNNED through 40 lbs in about 2 months. i didn't even switch up my diet, all i did was add swimming.

by this time, i was 260 or so. i started lifting weights, i.e. SL 5x5. still didn't change my diet -- i love food :(

i dropped down to 240 or so and my body looked really different even though i was very overweight still.

the last 50 lbs was the TOUGHEST. because i actually had to change my diet up, which to me, was a huge lifestyle change. first, i cut out all the sugar bullshit, no more coffee with milk n a mountain of sugar. i just took about 1 cube. absolutely no more sodas, no more junk food. that was easy. i lost another 10 lbs in 6 weeks just from doing that.

now was the hardest part.. changing my actual meals. i still ate the same garbage though, burgers, bbq, etc. but i decided to just eat HALF of whatever i used to order, no questions asked. if i used to eat a burger, a side of fries, and 12 piece nuggets, i'd only eat half the burger, half the fries, and 6 pcs. i'd saved the rest for a later meal.

did this for about 5 months (it sucked), and i lost another 25lbs or so. i was still about 20 lbs overweight.

i started subbing out ONE meal a day for a salad. i still ate the shit i liked eating, but 2x a day instead of 3 meals a day.

a lot of people go cold turkey and switch to salads... and give themselves ONE cheat meal a week. i went the opposite direction and it worked for me. (a lot of these people who only eat salads and do the one cheat meal end up pouring thosuand island dressing ALL over their salad to make it bearable... and pointless.. i know i'd be one of those people)