Garry, took a look at your food journal.
I agree that technically calories in vs. calories out should work. BUT, I have found that my body releases fat more quickly if I go a little heavier on the protien and as an added plus, protein helps keep me from getting hungry so quickly.
Honestly, I see quite a few "empty" calories in what you're eating. I would really go heavier on the lean meats, fruit and veggies and get rid of the junk.
Go for at least a gallon of water--you'll see a big difference.
I, too, started out with one "day off" per week. My losses slowed down and even stopped for a couple of weeks. I now have one day a month off and that seems to work OK.
The multivitamin is fine--I take one daily.
You're a bit bigger than I was 10 months ago, but a lot taller as well. I'm no expert, all I can offer you is what works for me. From 440 or so to 267 in 10 months, while not earth-shattering by any means is still not too shabby, I think.
47 M 5'8"
May 4, 2010...... 440? lbs. (Start FitDay Size 60 Jeans)
June 19, 2010.... 393 lbs. (First Weigh-in)
June 19, 2011.... 229 lbs. (164 lbs. gone in one year :-)
Current Weight... 185 lbs. (Size 36 Jeans)
Next Goal 169 lbs. (07/04/12)
Ultimate Goal 165 lbs. (12/31/12)
The best exercises for weight loss are Fork Putdowns and Table Pushaways.