Parts I and II below. Read them first. Or not.
Here's how I implemented the rules. First, I got a bunch of the "weight loss" shakes at Costco. I have one for breakfast every morning still. Why those? Well, they have about the same amount of calories as a bowl of cereal with milk, but better nutrients. Also, I needed some way to make sure I followed the rule I didn't tell you about, which is "don't skip meals." Ever. Including Fast Sunday.
For the first couple of weeks, I had a weight loss shake for breakfast, one for lunch augmented by some fruit, and then small portions of whatever was for dinner. I didn't eat any sauces or dressings (although I have grown to love straight vinegar). I was eating 1700 or so a day. I was also was always hungry. Really hungry.
As time went on, I allowed more foods back into my diet, and I replaced the shake at lunch with a Subway sandwich (6" Subway club on wheat, no cheese, all the veggies except olives, vinegar only, 340ish calories; I later added back the cheese to ensure I was getting enough calcium).
I found good stack foods too. Flavored rice cakes (the carmel ones) are 50 cals a piece, and tasty. Jerky is high protein, low cal, and tasty. I drink diet soda, which satisfies my sugar cravings. Diet Coke and Diet A&W are the best.
After a while, I started going out to restaurants with friends again. I had enough practice saying, "no thank you" to things that it was a logical next step.
I have "cheated" exactly four times - but I had planned those times in advance so I don't consider them cheating. I had half a scoop of ice cream at the party after Noel's blessing. I had some fajitas and some ice cream on my anniversary date with the Witch. I planned to take Easter off and did so for 24 hours. When I went camping in the desert two weeks ago, I didn't pay any attention (that is, I ate when I was hungry) to what I ate because I figured the middle of nowhere was not a good place to be playing around with nutrition.
Other than that, no lapses.
On the exercise front, I started out slow so as not to injure myself. I added some running into my basketball and football. At first I could only run about a mile and half a couple of times a week. Most of that was because my knees didn't like hauling me around. Now I am running a bunch, as anybody who sees my facebook page can attest.
I've averaged something like 2.5 pounds a week in loss. I also consulted a doctor to make sure that I wasn't doing anything stupid.
So that's how I did it. I have used the past tense because I am already to my original goal of 195. I realized along the way that I could (and should) go about 10 pounds farther than that, so I reset my goal along the way. Give me four weeks or so and I'll have the pics.