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I've lost a substantial amount of weight (such a ridiculous amount I'm too embarrassed to state) so here's some free experienced advice.

Dependant on your height, try to consume 1500-2000 calories a day, primarily composed of high protein meals; my personal favorite is chicken breast. You can create various meals with chicken breast, seasonings and vegetables. I'm quite content with eating predominantly the same crap everyday, such as chicken and veggies, or a chicken sandwich. What can I say I prefer simplicity over creativity.

Lift weights four times a week, but only twice a week for a particular area (e.g., Mon & Thurs chest and arms, Tues & Fri legs and abdomen). Try to burn a minimum of six-hundred calories a day, five to six days a week from cardio exercise.

That’s pretty much it, keep a daily count of calories, stay consistent, know there will be a period of trial and error prior to you discovering your bearable calorie consumption to attain weight-loss, and find a reasonable and comfortable zone between time to achieve your goals and lifestyle changes. When you actually get down to it, it is basic math, 3600 calories is one pound.

Motivation may be a problem if you're married. I lost my weight over a period of three years. Although one of my initial objectives for weight-loss was to join the military, my lasting goal was and still is for attracting the opposite sex.