In the last year I've gone from 295 to 220, with a few simple changes. First and most importantly, I completely cut out soda. Instead I drink sparkling water (usually with a natural citrus flavor). I made this change to cut high fructose corn syrup and fructose out of my diet.
See here I also had to cut ketchup for the same reason. I replaced it with Spicy brown mustard and love it. the second change was eating breakfast every day. I've read that if you don't eat for 12 hours your metabolism will drop by ~40%. It doesn't have to be something big, I often would just eat and orange or yogurt cup on my drive to work. The last thing we changed is we started cooking all our own meals. It's surprisingly easy, and it doesn't take much time. I don't cook lean or low calorie meals either, I just don't eat a bunch of processed crap. I don't exercise but I used the first two changes to win a weight loss competition at a previous job against around 100 other coworkers, and I worked out around twice a week then. And every other day I was going out to sit down places for lunch and eating pub food and drinking pints in the evening. I won a very nice treadmill in that competition btw. When I worked out I would do some free wieghts but mostly I would just run sprints for 20 or so min on the treadmill. I would start out at a walk then speed it up to a full run for as long as I could then turn it back to a walk untill I got my breath back, rinse and repeat. Congrats on your progress guys. Just my
