I went from 223-183, over several years. I exercise a lot more and eat a lot more fruit. Cutting out beer helps too, but I do enjoy it so. For me, exercise is the key. I have a HRM which is great because now I can workout until I reach my goal, 600 calories a work out or so. I try to do that 4 times a week. remember one pound is 3000 calories. So it takes 5, 600 calorie workouts to shed one pound. So, if you excercise 5 days a week and do not change your eating habits then you can loose one pound a week, which is reasonable and healthy. If you cut out sugar and alcohol you will probably double that.