Here is what has worked for me.
* Restrict calories, keeping protein at 30% of calories.
* Restrict simple carbohydrates like white bread, pasta, sugar and processed foods.
* Exercise - 20-30 minutes HIIT 3 times a week. (I have been neglecting this and so have been on a plateau recently.) I seem to need this to keep my metabolism up.
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Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current......................... 216.2 lbs.  (-53.8 lbs)
Mini-Goal....................... 215
Goal.............................. 200
My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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