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I was never really overweight as I have been lifting weights for many years. However I did start to look a bit "chunky" last year so I dropped from 199 to 152.5 in a 4 month span (currently clean bulking and back up to 168 and steady).
What I did to drop the weight was a simple calories in vs. calories out approach. I ate very clean and burned more calories then I took in. (3500 calories is approx one pound). In my case I was able to do this by reducing portions.
The biggest factor for my weight loss was adding 30 minutes of cardio AFTER every weight training session. This is key if you are able to handle this do it. I work out 3-4 days a week and added cardio to every session immediately after. The weight came off fast to the point where I had to stop the cardio.
Some other things that I follow that may or may not work.
- 3-6 cups a day of green tea
- no food after 6pm
- tons of water
- removed cheese from my diet (currently back in)
Its important to note that I haven't ate anything with refined sugar in over 10 years so that was something I did not have to fight with.
Good luck.
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