Well I lost the bulk of my weight just by diet alone. I kept my calories under 1500, carbs under 180. High fiber and protein and watched my sodium because at the high weight I had high blood pressure.
I ended up getting off the diet when I hit a plateau in the 240s and gained back 10lbs. It took a while to get back on track because the cravings for junk food was the worst this time around.
I am now doing at least 300 minutes of exercise a week (mostly by walking both outside and on the treadmill) in addition to eating correctly.
I use
www.calorieking.com to measure my food and whatever I can't count for a serving size (like slices of bread) I weigh in grams to make sure I'm getting the right serving.
I got myself back to 240 as of Friday, so I'm hoping this week I can finally break the barrier and start losing again and venture into new territory weight loss wise.