Not a shameless plug... but seriously how I did it. Its not about diets, its about changing your habits.

5+ hours of exercise a week: If you dont think you can fit it into your schedule, you need to re-evaluate your priorities. I currently workount 12 hours a week, but fitness is a very high priority for me these days.

Eat often, and small servings: Cutting out the bad foods, and managing the cravings wasn't the hardest part; the hardest part was getting the portion sizes right after years of over eating.

Eating well: Cut back on processed and refined foods. Stick to natural food sources. Cut back on alcoholic drinks and soda.