Hi and Welcome! I'm a rookie at this, but I go to the gym Mon-Fri and try to put in 30-40 minutes of cardio (at 60%-70% of my max heart rate) alternating between the elliptical and Arc trainer. Plus alternate MWF lower body strength and TH upper body strength. I've also cut out all soft drinks and replaced them with water only (that's really hard to do!) I limit my daily calories to healthy 1200 on the weekends and 1400 during the week, but only if I've worked out. On the weekends I allow myself a small break only for a special occasion like going out to dinner with friends or glass of wine with dessert. When I was 100% dedicated to this plan, it took off 15 lbs in under 3 months. Hope this helps. I'm always open to expert advice!