[pkjense]

I went through this all over a period of 6 months from june until december last year. I am 49, and lost over 30 lbs of fat (200-165Lbs, 28-15 %BF)), and I am in the process of gaining weight now as I build more muscle. It ain't easy, but once you start seeing serious results, you never want to turn back.

Here is what worked for me:

1) get a tanita body fat scale. it measures weight and % fat. Who cares about losing weght? Concentrate on losing fat. If you are exercising and not losing weight it can be discouraging, but if your weight is the same but your BF is dropping, that is OK. More than ok, as the additional muscle will burn more fat!
2) exercise phase 1. I started slow walking on the treadmill, gradually going faster and farther until after 3 months, I could run 3 miles in under 30 minutes, and 13 miles (half marathon) in under 2 hrs 30 minutes. Not records, but for I guy who never runs...
3) exercise phase 2. At 3 months i was ready to start a serious regime. I hate the gym, so I bought the p90X dvd set which combines weight and cardio training in a 3 month program that you can do yourself. never felt better in my life.
4) Diet don'ts: Sorry you have to loose the sweets; white sugar & white flour are white death. period. Alcohol is bad too, but hey we can't give up everything! But keep in mind your body burns what is easiest to burn, and keeps the fat for a "rainy day". Think of alcohol (and sugar) as "KwickStart". Why would your car go to the tank (belly) for fuel (fat), when you are spraying alcohol in the throttle body?

5) Diet do's: eat in a manner which encourages your body to use what it gets when it needs it, and don't throw options in it which allows it to store food for later. It naturally wants to store excess food, as it is still programmed to think the next great famine is just around the corner. how to do this? Control portions, but don't go hungry, you will set yourself up to fail. eat 5 small meals, rather than 3 large, and nothing after 8 PM.
Eat carbs for breakfast for energy, a protein or fruit snack, mix carbs/proteins for lunch, a protein or fruit snack, and protein and greens for dinner. Also lots of water to keep muscles lubed (water is the body's motor oil).

what did this mena for me?
breakfast: Oatmeal (steel cut), with yoghurt and a banana, washed down with a chocolate protein shake (I like Atkins),. mix your coffee with the protein shake and drink it cold! After 8 months I still look forward to this for breakfast.
Snack. an apple or protein bar.
Lunch: ideally tuna on whole wheat, small milk and an apple. more often than not, left overs from last nights dinner.
Snack: cheese & crackers, apple, protein bar or drink. what ever you feel you need. Also consider if you will be working out before dinner, you will need this snack for energy
Dinner: Only rule low carb. Why stock up on energy so you can go to sleep in a few hours? steak and salad, chickenand veg, fish and whatever, stir fry...

Notice no potatoes etc for dinner. If you have to have a baked potato, make that your lunch. if you crave rice, have it for lunch or breakfast. Your body burns energy even whle you sleep, so if you give it carbs it will burn those. deny it, and it will reach into the fat store instead.

Good luck to all,