The main thing is consistency. You have to keep some sort of routine up. Even if you don't go intense some days or take off for a week or so. You have to eat healthy the majority of the time and at least get out and walk a couple times a week. This way you don't backslide and start gaining fat again. I went from 21.5% body fat to 8.59% in a year. I'm currently at around 12% which isn't bad but I want to get down to 8 or lower. It's tough but slow and steady is the best way. About 8 years ago I weighed 176, I dropped to 152 in two months by working out twice a day and barely eating anything. I was a bean pole. And when I quit the working out and started eating junk I went up to 189...all fat. I am about 167 now I'm not ripped but I don't have a huge spare tire now either. My goal is to be at 8% or lower by the end of April. I can't do upper body much now because of my shoulder, but I'm doing crunches, legs a little and mainly eating better. I eat yogurt, egg whites, tuna, rice(white right now, need to switch to brown), generic slim fast drinks(cheaper-same ingredients), chicken breasts(no skin). I'll eat other things that aren't as good but I keep it to a minimum. You've probably heard it before but it is a life style. I'm not perfect by any means because I smoke. But weight loss and staying in shape have to be a lifestyle. YoYo dieting and working out makes you feel good for a little bit then as soon as you stop you feel bad again. You have to honestly want it. Good Luck.