mid december i was ~220lb
i've stopped eating carbs, sugar and grains (except for the occasional pizza )
I'm 190 now
and i only exercise once a week (hockey)
eat meat (not processed), raw veggies, butter, eggs, full fat yogurt, legumes, lentil, herbs n spices etc
supplement with omega3 and also glucosamine if you can afford it
and cook with coconut oil, butter or olive oil (dont use vegetable oils or margarine)
you dont even have to exercise to lose weight on this...