I lost maybe 7-10 lbs or so (from 185 to 175ish). I wasn't really trying to lose weight, just get in shape. I focused on heavy cardio (elipticals turned up t

I lost maybe 7-10 lbs or so (from 185 to 175ish). I wasn't really trying to lose weight, just get in shape. I focused on heavy cardio (elipticals turned up to a moderate resistance) and swimming, with some running/treadmill and lifting. For diet, I ate mostly multigrain pasta, chicken, turkey, bread and vegetables. I didn't worry about eating too many complex carbs. You may want to avoid sugars, but otherwise if you like carbs, all you have to do is get enough exercise. I would also suggest beans (though I didn't at the time). Black beans are one of the best foods you can eat.