I had a starting weight of 265. Stayed at that weight a couple years til i decidided to get back in shape. I started eating 6 times a day and exercising.
Like most things, after 2 weeks it becomes habit and much easier to stick with.
6 meals a day with a 40/40/20 split. protein/carbs/fat.
Eat about 3 hours apart and have a meal directly after exercise.
20 minutes of high interval aerobic activity 3 times a week.
45 minutes of compound movement weightlifting 3 days per week (alternating upper and lower every other day).
Simple as that. Eating more frequent meals, drinking tons more water and exercising.
I gained muscle (lifted weights for 1 month solid before changing diet and reducing calories) and lost fat over 5 months or so. try to either lose fat or gain muscle, dont try to do both at the same time. I went from 265 and probably 35% bf with no muscle to 215 at 11% with a decent amount of muscle.
I'm about to do it again and maintain it as my weights been rising again, i just like fast food too much
I followed a diet very similar to the body for life book, i'd recommend it.