If you want to lose weight and keep your muscle mass you will have to do a fair bit of cardio but dont neglect your calorie intake. I lost a fair bit of weight jogging for 30 minutes every two nights and on the off night do some weights, pushups and situps to keep my core strength.

You will have to have a fair bit of protein in your diet to keep feeding your muscles, treat your body as a machine, the better you fuel it the better it will perform. My daily meals conisist of:

Breakfast:
A Banana (Energy) or any peice of fruit
Bowl of All Bran (Fibre)
2 slices of Brown Toast (Carbs)

Dinner:
Peice of fruit
A whole lot of salad (Lunchbox full)
20 or so cherry tomatoes
5 raw mushrooms
2 raw carrots
Half a pepper
1/2 or 1lb of meat (Ham, Chicken or Beef, make sure all the fat is cut off it though)
Try not to add any dressing to your meal as its just empty calories.

Tea:
A cooked meal with vegetables and a whole lot of meat. I mostly settle for home made stir fry's but please use sunflower oil or flax seed oil as it has the least calories.

I avoid sugar because its just empty calories, it does nothing to your body except hurt it (Trust me it was hard at first as I was used to having 3 sugars in my coffee) I also avoid caffine and settle for green tea, contrary to beleif some of them are quite nice and my body feels alot cleaner without caffine surging through it. At the moment I'm trying to cut down on alcohol but this where I'm failing, keeping to a strict diet like this has its ups but I do like the weekend piss up.


Basically you want to keep all the crappy junk food out of your diet and eat plenty of vegetables and fruit along with alot of clean lean meat. Along with this and some cardio the weight will fall off you and you will look a little more defined.