I did the heart attack diet. Low fat, low salt. Dropped and kept off 45 pounds for the last 3 years. In the winter, I am in the gym 5 days a week - 30 minutes of cardio on an eliptical trainer and about 40 minutes of weight lifting. In the summer (6 months), I ride a bike 200 miles a week and lift weights twice a week. I rode almost 6000 miles last year. FWIW - I am 48 years old, 6'4", 220 and have a body fat of 11%. Not bad shape for an OMF'er!! Freep mail me and I will give you the diet I used.
regards - red