New guy here tossing out my own $.02.
If anyone is looking to drop weight and has the discipline for an eating plan, let me know and I will give you more details on the program I got through my doctor. 1.5 years ago I was at 244 and a couch potato (office/sitting job) when I found out my doctor was running a weight loss program where they do a full body of tests, monitor you through the program, and then run the tests after. They check things like BMR/RMR, fat and lean muscle %, and so forth.
The goal is to provide a way for fast weight loss, without sacrificing health and lean muscle. I have always struggled with dieting due to frustration at not eating what I like and slow progress. This was a 12 week program and I figured I could manage anything for 12 weeks if there was progress.
Well, in 12 weeks I dropped 40 lbs to weigh in @ 204. Body fat % was down a lot, lean muscle loss was 1-2% (good considering there was no exercise added). Unfortunately, I did not adapt the maintenance program and in the past year went back up to 233. After several stop/start attempts I got my wife on board with supporting my healthy meal for dinner and I am now down to 198 with a goal of 185 (I'm 6'1"). My wife saw how well I was doing and started eating on the program with me and went from 133 to 114, with a goal of 110 (she's 5'2").
I was walking for 45 minutes/day @ ~400 calories, but haven't picked it up since getting back from vacation. Body fat has dropped 5% already. I see Larry is doing BJJ which is awesome for calorie burn - I would love to get back into my Muay Thai program w/BJJ, but having to manage our 2 little kids prevents any program like that at least until they get into regular school. The exercise it optional, however. On a good day, I can drop .5-1 lbs just from managing my diet; where we go wrong is failing to stick to it on weekends where we're out and about with the kids and its too easy to cheat.
Anyhow, just thought I would throw it out there for anyone struggling with weight loss. I'd be glad to share more with anyone interested.