this is usually my routine when i am trying to lose the pounds. i have 2 or 3 cheat meals throughout the week, but most meals must be a healthy one. I never cut carbs out of my diet because carbs is what your body uses as energy when you exercise. so i eat a lot of carbs for breakfast (grits, whole grain cereal, any kind of wheat bread) and decrease my carb intake as the day progresses and for dinner i eat no carbs. your body needs the energy from carbs throughout the day and when night comes, your body starts to rest and the carbs become sugar and is stored (hence you gain weight). thats the explanation behind that. and all your meals should contain a lot of low fat proteins and vegetables. and include fruits, nuts, and healthy snacks in between meals. also, healthy smoothies help a lot because they are very nutritional and expand in your stomach so you stay full. there are a lot of recipes online. i use www.menshealth.com. as far as exercise goes. i try to run a mile minimum 3-5 days a week. and i lift around 4 days a week. if you are just trying to lose weight, lifting light for about 45 minutes would be good. just try to balance your running days and lifting days. if you can be disciplined, im sure you will be able to see results within a couple weeks. Good Luck.