I lost 30lbs in one month walking 7 miles a day in 100 degree heat. That was a lot of work. I lost 38lbs earlier this year over a period of 3 months. I stopped eating the "white stuff". No rice, no potatoes, no pasta, no pizza, no seed oils, no fructose, no bread. Much easier than it sounds. You get hungry for your next meal based on what you ate for your last meal. So stop the blood sugar roller coaster by having a chicken breast and two vegetables for dinner, have a shot of apple cider vinegar topped with a tablespoon of metamucil in the morning, and you won't be hungry again until early afternoon. I currently can't do a lot of cardio as I am rehabbing a meniscus tear and a broken neck. I credit pull ups and chin ups with keeping me out of a wheel chair and off the ventilator.