I was 5'7, 175 in high school. Almost ten years later, I started the year close to 290. I'm now down to 230. I "played" football all 4 years in high school and baseball for 2 years but after starting college, I hardly ever worked out and was drinking like a typical college student. I started this year just riding the exercise bike a few days a week and lifting. I also substituted some things in my diet and cut my drinking down to about one night a week. I haven't really done anything high intensity, I've just watched my caloric intake and rode the bike or did the treadmill. As for food, I found that little things like switching out normal bread for 100 calorie thins or Sara Lee 45 calorie slices and replacing normal cheese with reduced fat really help. I've also gone to 70 calorie low-carb tortillas instead of the usual almost 200 calorie ones and use egg beaters instead of normal eggs. Little substitutions like this really help. I also almost never eat out anymore (maybe twice a month) so I can control everything that I eat. I actually haven't had much of a problem losing weight and wish I would've attempted to a lot earlier (although it probably helps that I'm both out of school and unemployed so I have the time to work out and make all my meals at home). My ultimate goal is lose at least another 50 pounds, if not 60 but that might take another year. By the end of this year, I hope to lose another 20 to make it an even 80 lost on the year.