Example of a CORRECT DIET PLAN

Now, let's take our example person who over consumes by 300 calories per day and wants to lose weight. Let's say that the dietician makes the right call and suggests an overall weekly calorie burn from exercise of 2100 and to reduce the daily caloric intake by 300.
First, let us examine the 300 calories per day for the food intake. While this may seem scary, it really shouldn't be. There are millions of ways to cut out calories during the day. Eating a salad with grilled chicken for lunch with light or non-fat dressing for 250-300 calories instead of an unhealthy fast food lunch will most likely contribute 150 to that total. Now during dinner simply cut out the most carb-filled part of your meal. Either that or eat some low calorie ice cream instead of a fattening one. If you do all these three methods, you will probably have done the 300 cut that is necessary.
Now let us examine the exercise aspect. 2100 calories may seem like a big number but when divided up over the span of a week it really isn't. If one was to exercise everyday then that would require only 300 calories per day. On a decent cardio machine or with just pure running that should take no more than 30 minutes. This is also not including any muscle building exercises or abdominal exercises (which may burn more calories than you think). Now let us say that this person can only exercise 4 times a week. Even so, that means simply extending the time at the gym to an hour and on many cardio machines this may never even seem like a difference.