I have let my self go, but when I was going to the gym, I could easily lose a couple of pounds per day, so basicly kept to a strict diet, and small meals
Morning, bran flakes, and orange juice
Lunch, some lettuce, cucumber, cybies, and a banana
Go to gym, late afternoon, and 1 hr on the treadmill, @ 6kmph, followed by 25 lengths in the swimming pool
Home dinner time, small piece of chicken, and veg, and by the end of the week, the weight was falling of me