I was about to start a thread about fitness stuff like this, but figured I'd actually be smart and searched first. After receiving some questions from people about what I've been doing for my fitness routines and eating habbits, I guess I'll just post what I can here for now.
The following is my tale of fitness from the last year+:
I'd always been a bit on the big side for most of my life. I love to eat, and always followed Mama's rule of cleaning your plate. I had many previous spurts of random workout enthusiasm, but never too it too seriously and always gave up or got too busy for it to stick. I knew something was up when, at age 22, I weighed as much as Homer Simpson does (239 lbs). It took a very big personal tragedy to snap me into proper thinking. So, starting with April last year, Homer-Simpson-Me started to get into shape.
I would much rather say my "shaping up" as opposed to calling it just my weight loss because now, even though I still have a few more pounds to go to get into my ideal weight and BMI, weight matters much less than shape, BMI, and all-around health. Believe me, you know the difference between being overweight and unfit and being overweight and in fantastic shape.
The biggest key factor is consistency. You have to stay consistent with your dedication to the changes, consistent with your gym visits and workouts, and consistent with your diet changes. Not everyone needs to cut down to an 1800-calorie diet, or bulk up to a 3000-calorie diet. It all depends on what you want your goals to be. For many MANY people out there, it is losing weight and dropping fat. For others, it could be losing fat and getting muscle tone. There are so many possibilities that, while there are a few universal rules you can follow, how you execute them as well as specifics should be related to the desired end result.
My personal regiment started pretty grueling and never really let up: cardio six days a week, with muscle training four days a week, one day to rest. On the two days where I do cardio and cardio only, I'll do between 45 and 75 minutes of work, usually switching between eliptical, arc trainer, bicycle, and stairmaster. I barely hit the treadmills because of my knees, but I do it once in a blue moon. Sometimes it's a steady pace, others use the "random" function, and occassionally I do interval training. Switching things up, like using the arms more than legs on eliptical, will keep things fresh and helped prevent me from plateauing too much. For muscle training, I do two days of my "A" muscles, and two days of "B", with a day of rest or day of just cardio in between. Example of a week: cardio, cardio+A, cardio+B, cardio, cardio+A, cardio+B, rest. A days are legs, biceps, and back. B days are chest, triceps, and shoulder. Both A and B include ab exercises, and will only do about 30-45 minutes of cardio. Occassionally switch it up with a spinning or BodyPump class.
I'm a pretty big calorie counter, and my current daily intake is between 2100-2400 calories. I try to keep my days relatively similar in eating, but the golden rule I follow is eating every three hours. I have 5-6 "meals" a day, with meals like breakfast, lunch, and dinner being about 600-700 calories, and snacks being 100-200 calories. Every meal, I try to include a portion of protein, fiber, and calcium, but I've been switching it up a little lately. I do have an eating cheat day once a week, because you need to reward yourself but not go overboard. Here's a typical eating day for me:
Breakfast: Bowl of crispix in skim milk, protein shake, banana.
Snack 1: Apple and Fiber One yogurt.
Lunch: Turkey sandwich with BBQ sauce on whole grain bread, strawberries and blueberries.
Snack 2: Fiber one bar or nutrigrain bar, low-fat string cheese.
Dinner: Chicken breast with mixed veggies.
Late-night: PM protein shake or some sun chips.
I do take a number of supplements, but none are very extreme. I take the GNC mega men sport vitamins (2 pills in the morning), Fish Oil (two pills twice a day), Maximum CLA (one pill three times a day), and lately have been taking something called TriFlex for my joints, which contains Glucosamine, Chondroitin, and MSM (one pill three times a day). I try to get 7-8 hours of sleep but that doesn't happen too much.
Some other helpful tips I have: learn to say no to eating out. Even if restaurants provide nutritional information, most of the things are made-to-order and do not follow the nutritional fact accuracy (see how they slober on sauces at places like Subway and Quiznos). While they taste great, most of those foods also contain ungodly amounts of sodium and preservatives. I eat out somewhat consistently, but I have taken a lot of time to research exactly what I order, and I order the same thing every time, with so many customizations that I feel bad for the other customers.
Oh, and watch the alcohol intake, as well as soda for that matter. Soda is pretty terrible for the body all-around, so if you do drink it, make it a reward for being good with your eating and workout routines, and not often. Beer is about the same as soda, but if you can, try hard liquor if you're aiming to just get smashed. You'll get drunk quicker, while hopefully taking in less calories. Drinking wine isn't terrible, but keep it to maximum one glass of red a day (see heart health for supposed red wine benefits).
Drink LOTS OF WATER! I drink over a gallon a day, occasionally putting some of that propel powder in there for flavor and nutrients. Your body will like you a lot better if you cut out almost every other liquid and drink primarily water.
Stick with it at least a month. If you're going to make a change, it doesn't have to be drastic, but you need to stick with it if you know it is a positive change. My switch from zero to insane-gym-goer was very hard to do, and I wouldn't easily recommend it to anyone. Make managable changes that wont affect the rest of your schedule too much at first. Go to the gym twice a week first, and start cutting out certain bad foods. Later on, once you have that down, switch your eating times to get better metabolic benefits and increase your visits/improve your routines. If you can't afford a gym, get some of the cheap equipment from Target/Wal Mart and find exercises online. Find a friend who's gym-knowledgable and have them help you. Get a motivator and hold on to it.
I hope this didn't come off as a rant but if my results are evidence of anything, it's that this is not an impossible thing to do for anyone. I now weigh 184 lbs, have dropped 5 inches off my waist, 1 1/2 inches off my neck, and feel better than I have during any other point in my life. As long as this helps one other person get in shape and reach their goals, then my large amount of typing has been worth it.