1. Why exercise alone does not help most lose weight. Yes, you should exercise but because it increases your appetite you tend to eat more.
From what my experience tells me - you eat more because your blood sugar is lowered by exercise. My solution is to exercise (a brisk 40 minute walk) late in the afternoon - just before dinner. I have a half an apple or pear before I leave. That keeps my blood sugar fairly level. I prepare dinner before going out to walk and just have to heat it up on my return.
2. You tend to put on weight if your friends are fat. That makes sense if you eat together. But I think it has more to do with eating too much in the company of others who eat more than you do - for whatever reason. If the person you eat with has a much larger body size then your own, you tend to eat bigger portions which may be normal for that person. If they have dessert, you will too. If they offer you snacks you will eat with them. That goes for munchers at work too.
If these people are really your friends you can ask them to cooperate with you. They can either serve something you can eat or avoid situations when they eat. Keep their company while doing something such as taking a walk. Go shopping. Stop for coffee, not a snack.
Avoid enticing smells. Nothing worse than the smell of hot buttered popcorn in a theater. If you can't get past the concession stand, rent a movie. If you go for fast food, don't go inside and smell the French fries - go through the drive through and get a salad with grilled chicken (dressing on the side and just stick the tines of your fork in it - don't pour it on), or a taco salad (Wendy's offers a small pack of corn chips - not a taco bowl) with chili, no cheese.
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