if you want to lose loads it will take a long time so have to be dedicated, doing fad diets only work for so long and can do more harm than good, a ok goal would be 2 pounds a week loss, anymore and you could do damage to your body im 6'3 and weigh 200 so dont listen to how2pk :? its not all about stats but since its all muscle im good, rowing is theee! best sport to get into to get into shape with rowing for uni iv got rid of beer belly and am now flat and hard, but it took time and dedication! the meals are one of the important things but its not rocket science, its good to check calories and fat contect but just use your head, go for meats such as chicken breast with little or no dressing and side salad and veg, not so hard is it? tuna is another good thing and cottage cheese, have substitus for your current eating patterns and cut out the pizza, drink water and not coke or even just go to diet coke, every little helps cardio is very important getting that heart rate up doing whatever running or ergo or bike but always remember to stretch, swimming is also a good alround workout and cardio thing, myself i never run becasue i cant :o bad injury playing hockey(grass for you americans). you dont have to do major changes to fit it into daily life for example get off a bus 1-2 stops early and walk or bike to wherever insted. just my 2 cent more more like 20 8)