Want to lose the weight? Eat unprocessed high protein meats. Regulate your carb intake, lower sodium. Ditch processed meals and decrease your alcohol intake immensely if you want really change your body composition. It really is 70% nutrition 30% exercise. Free weight exercises x 3 days a week. Cardio x 2 days (AM on an empty stomach for optimum results). Ensure you are drinking 2-3 litres of water to ensure hydration which will help organ processes. Don't worry about fat loss supplements or anything like that. Just stick to lean meats,veg and exercise. Also work out your Basel Metabolic Rate (BMR) which will guide you to following how much calories you'll to eat per day for either cutting weight or putting weight on. Scott Baptie is a local guy who is somewhat of leg-end for all things nutrition and fitness based. Recent feature in Muscle & Fitness and well renowned for his science based food and exercise plans. Nothing but good results from him.