Dietes

All diets are made up of calories.
It's how many calories and exactly where those calories are coming from that effect your body and your weight.
The way the human body works is pretty simple. There is a certain number of calories that your body requires every day in order for it to maintain its current weight.
If your diet plan is made up of less calories than this maintenance level, you will lose weight. If it's made up of more calories, you will gain weight. 
Calories are made up of 3 things. Protein, carbs, and fat. 

Protein 

Protein is an extremely important part of all diet plans. That's why you have most likely never heard of any low protein diets, and also why you probably HAVE heard of protein supplements. That's because your body needs protein, and lots of it. It is the building block of muscle. Protein is measured by the gram. 1 gram of protein is equal to 4 calories. So, if you are eating something that has 20 grams of protein in it, that means that whatever you are eating is at least 80 calories.

Carbs 

Carbs (or "carbohydrates" ) is another of the three main elements that make up calories.
Carbs are in almost everything and therefore seem to be the hardest for people to manipulate within a diet plan. Just like protein, 1 gram of carbs is equal to 4 calories.

Fat 

Unlike protein and carbs which are both 4 calories per gram, 1 gram of fat is equal to 9 calories.
This explains why high protein foods are usually low in calories, while foods high in fat are high in calories.
Fat does not make you fat. Eating too many calories makes you fat. It just so happens that a gram of fat has more calories in it than a gram of protein or carbs. However, the only thing that makes a person gain fat is when that person is eating more calories than their maintenance level, and then not burning them off through working out. Whether these excess calories in your diet plan are coming from protein, carbs or fat makes little difference.

Sometimes people on specific weight loss diet plans just try to eat less fat (or even fat free) and think that alone will work. 

What they don't realize is that they are probably replacing those fat calories with calories from protein or carbs. Yes their fat intake has become lower, but their calorie intake evens back out to what it was, if not more.

Question. 
Exactly how much protein, how much fat, how many carbs and how many calories should you be eating each day in your own diet plan?

Drink 8 glasses of water everyday

How eating less even if want it
I know this way:
Drink 8 glasses of water everyday
This one is obvious and broadly recommended, however, the reason I recommend it is slightly different. Drinking eight glasses of water per day helps you “feel less hungry.” I can’t prove this scientifically, however, when I am at work, I drink 4 cups in the morning and 4 cups in the evening. On the days that I don’t drink the water, I feel hungrier, earlier. Also, on the days I don’t drink water I feel sleepier, sooner. Don’t feel intimidated by trying to drink 8 glasses of water. Try doing what I do: I have a pint glass I keep at work, it holds sixteen ounces (as all pint glasses do). All I do is drink two pints of water in the morning and two in the afternoon.

And I see this way is possible for me.

"eat right and workout."

I read today :

If you want to lose weight, you need to "eat right and workout." There you have it ladies and gentlemen, the 4 simple words. Eat right and workout! That's it! That is ALL that works!! EVERYTHING else is USELESS! If weight loss and losing weight is your goal, then you just need to eat right and workout and THAT'S IT!!!!

I looking for exactly this one.
It is means for me:

1.Less eat
2.What to eat
3.Fyzical exercises

How can I do it?