I started a weight management project of my own in mid December. While it's not as interesting as juice I thought I might be able to help some people. When I started I weighed 89kg (196lbs), I'm 170cm (5'5") tall.
But first, a little history. About five years ago I embarked on a similar program, I got down to 73kg (161lbs) but I wasn't able to sustain it. I had just moved out of a rental house and I was building my own house so my routine got messed up and there was a lot of stress involved. I also made the first mistake that I will point out. I focused too much on weight, getting down to 73kg was a pretty big achievement but I got disheartened when things started to slow down. I was approaching a healthy weight and didn't realize it, what I should have done is switched to waist, chest and leg measurements and not worried so much about weight. I'm hoping I don't repeat the mistake.
So how are things going right now? Well let's see:
I'm down to 83.4kg (185lbs)
First of all, you shouldn't weigh yourself every day, but I'm a statistics nerd and I like collecting data. So I'm prepared for the fact that if you do weigh yourself every day you're going to see your weight go up and down. This can be discouraging at times, you might just want to do it once a week. Secondly, check out the weight over Christmas/New Year, it's an interesting spike. I managed to hold my ground until all the BBQs (Here in Australia) were over. If you don't eat out or go to restaurants often then there's no reason to worry about the menu, anything you eat will just be a speed bump if you keep up your regular program.
So what am I doing this time? I'm sorry to say it comes down to a balanced diet and exercise. I haven't found a secret that works. But you might be surprised at how little you can get away with. There are two exercise programs I've found that are good for us video gamers who need to be eased into it.
The first is the Couch to 5K running program (http://www.coolrunning.com/engine/2/2_3/181.shtml). I chose this because all I really needed was a pair of shoes and some old clothes. It works like this: You start running in short intervals, sixty seconds to begin with, alternating with a long walk. As the program progresses the walks get shorter and the runs get longer until you're running for five kilometres. If you live in an area where you can run on the sidewalk or a track then you've already got everything you need.
The second is the Starting Strength barbell program (http://startingstrength.wikia.com/wiki/FAQ:The_Program). This is a little more complicated than the Couch to 5k but it gets the same results. It's a group of core exercises done with a barbell. Like Couch to 5k, you get a little better each week. You have to buy weights or join a gym for this one, you might even want to pair up with a friend or ask a trainer to assist you.
There is the chance of injury with both of these programs, take it easy, stretch before and after, exercise with a friend if you can and if you are injured remember to RICE (Rest, Ice, Compression, Elevation). I do my exercise every second day with a day of rest in between, you don't need to exercise every day. The first day it will hurt, you'll get muscles soreness and you may want to take two days rest for it to pass.
So what about food? Unfortunately food is place where you can make the most difference, but it's also the hardest. In my case I specifically chose the period over Christmas because I'd be away from work. We have a soda and candy machine at work and we're surrounded by coffee shops. Over the two weeks holiday I was able to get a head start in breaking my sugar/coffee addiction because I had removed myself from easy sources of them. I still have a coffee if I'm out with friends, but I'm not going to get one every day any more. You can make a lot of progress just cutting out sugar soda and regular coffee but sooner or later your're going to have to address your main meals. A big part of this is learning to read food labels. Steer clear of a lot of salt, sugar or fat. You may see things advertised as "low fat" that usually means they're loaded with sugar.
My breakfast was already pretty healthy, I have a bowl of muesli with skim milk. I buy muesli with dried fruit. People say you shouldn't, but you can't just eat tasteless food all the time you're go crazy. Sometimes I'll buy a few bananas and put the whole lot in a blender and drink it as a smoothie.
For lunch I was bringing my own in for a while but I found it just as easy to get a salad sandwich from a place near work, it also helped smooth over relations with the coffee shops I'd stopped frequenting. Steer clear of mayo, salt or any extras, pile on your favourite vegetables (carrots, capsicum, lettuce, cucumber, etc). On the weekends I make scrambled eggs on whole grain bread. No salt, but a little bit of pepper and chopped tomato.
Dinner was hard because I'm not a very good cook. This strategy might not work for everyone as it can get expensive, but here it is. I'd buy a pre-packaged healthy frozen meal (Check the label!), plus everything I needed to cook a proper healthy meal. If I messed up the cooking I'd eat the frozen meal. You can keep the frozen meal around as an insurance policy for a while. As you learn how to cook it gets easier and you won't need the frozen meal. I'm eating a lot of lean skinless chicken, I looked through the sauces and marinades at the store and bought one that had the least amount of salt, sugar and fat, just to keep things interesting. I'd also pile on the brocolli, carrots, green beans and cauliflower. Swap out for a lean cut of steak once in a while. Also, buy smaller bowls and plates, you'll eat less.
So what happens when you fail. Well the first thing is you probably haven't failed yet. Failure isn't when you go up in weight when you expected to go down, you don't fail when you eat a chocolate bar or miss an exercise session. You fail when you don't go back and try again. As long as you haven't given up and you're back on your program within the next few days then you didn't fail, you've just taken a slight detour. If everything goes well you should lose a maximum of 4kg (8lbs) over the course of a month. Anything faster might not be healthy. Remember, the changes you're trying to make here are long term, try to make them ones you can sustain. You might end up doing this for the rest of your life.
I've really just scratched the surface so some places you can get more information:
Fitness Subreddit - http://www.reddit.com/r/fitness
Something Awful Fitness Forums (Weird I know but these guys and gals really helped me) - http://forums.somethingawful.com/forumdisplay.php?forumid=179
Well this is getting pretty long so best of luck everyone, be safe and I wish you all the success in the world. Lastly, if you think you might be at risk of injury or you need specialist advice, go and see your doctor before changing your diet or embarking on an exercise program.