Cut out all the junk, sugars, etc. Nothing like white pasta or white bread either, stick to the wholegrain varieties. You can have a couple of cheat meals a week, but keep the portions to a reasonable size, and count it towards your overall calories for that day. You shouldn't be starving yourself, you want to raise your metabolism with some cardio and keep your calories 15-20% below maintenance. Look up the Katch-McArdle formula for accurate daily calorie requirements.
Try to eat 4-6 smaller meals a day, and be sure to have a good helping of protein at each meal. Every 4th day bump your calories to maintenance levels to keep your metabolism high.
Start of with weights 2-3 times a week and take a few weeks to learn good form, but don't go too light. Use ironaddicts.com for any weights info.
Add in cardio 3-5 days a week for 30-45 minutes, and you are set. Biking, rowing, elliptical are ideal. Running doesn't go hand in hand with weight training. I would try to do more days rather than less.
When losing fat you can expect to lose 1-2 pounds a week. If you are new to weight training however you may put on some muscle which may be misleading as that will counterbalance the weight dropping on the scale. It is therefore a good idea to measure your waist and look in the mirror. Since you have quite a bit of weight to lose however, I'd also measure chest/arms/legs. There should be noticeable changes every 1-2 weeks, if not something is wrong.
If weight loss is slow, reduce the number of carbs you are eating and eat more protein.
I would also supplement 15g of fish oil per day or one tablespoon to aid in fat loss. Good luck,
Quagmire
