<human>: Condense the text into a few key points

I was wondering what would qualify as some of the best dieting and exercising do's and don'ts. 

I know some diet don'ts are eating red meat, anything with sugar, and gluten products. I know some diet do's are drinking lots of water, eating small meals throughout the day instead of three big ones, watching your portions, and eating foods high in fiber and water.

I understand exercise is vital to losing weight so I want to exercise in an effective and efficient manner. I have heard the rumors about what types of exercise is best, but I want to know what really is the best.

Overall, I want to do this right. I want to be able to feel healthier and feel myself getting fit, as well as see results. My goal is to establish a new, healthy, beneficial lifestyle so that I don't ever return to what I am now.
<bot>: In your opinion/experience  what are the best diet and exercise rules/regimes to lose weight and establish a healthy lifestyle.