Sometimes I weigh myself 3-4 times per day, and it's amazing how much your weight fluctuates in a given day. My weight fluctuates between 186-190 throughout the day.
If you are serious about wanting to make a fitness change in your life, let me know. I lost 25 pounds in 3 months and have had no trouble keeping it off the last 3 months.
Here's what I do:
EXERCISE
Strength training 3 times per week for about 30 minutes/day.
Stationary bike ride for 30-45 minutes/day 3 other days.
One day off.
NUTRITION
Drink 8-10 bottles of water a day. Avoid fruit juice, soda, and booze. Try to stick with water.
Breakfast:
A bowl of FibreOne cereal with banana and low carb protein shake every morning.
Lunch:
Grilled chicken wrap or low-fat turkey breast sandwich and small fat-free dressing salad for lunch.
Afternoon snack (3.30):
Apple or strawberries/blackberries
ISS Pro42 Protein Bar
Dinner (6.30):
Grilled Chicken breast/tuna fish/lean steak
Garden salad
Small portion of smashed potatoes, rice, etc.
Evening snack (9.30):
Bowl of FibreOne with banana or cottage cheese with berries
Essentially you need to not only increase calories burned vs. calories taken, you need to increase your body's proportion of muscle mass to fat, because muscle mass burns more calories at rest.
I konw this sounds like a big deal, but if you try this and stick to it for two months, you will see a huge difference and find it becomes very easy to maintain.
Try mushrooms. Niacin is the big thing that I'm pushing these days, and mushrooms are one of the best things for niacin. Otherwise, you're using an amino acid to do the same thing, except that amino acid doesn't do what it's supposed. Don't know if that'll help weight, but it might if you have a hard time getting to sleep at night.