Good job Apop. I've lost over 80lbs in that last year, year and a half. You are certainly going about it the right way. I have a background in fitness and nutrition so I knew what to do. Here are some pointers that are proven and worked well for me...
> Stay away from "bad carbs" (not talking Atkins here). White potatoes, white rice, white bread and things with sugar and/or sugar like subs (i.e. corn syrup, dextrose, etc). These things make your blood insulin levels spike and put your body in a catabolic state which makes it difficult, if not impossible, to
burn fat. (this will also help you to not become insulin resistant - i.e. type 2 diabetes). Have a cheat day once and a while if you need it. This prevents you from going nuts one day and eating 5 gallons of Ben & Jerry's
> Conversely, eat plenty of protein. I'm not referring specifically to meat. Nuts, fish, beans, soy...all of these contain plenty of protein. This will ensure your body doesn't use your muscles for energy. Protein shakes are good meal replacement drinks. Make sure they are sugar free.
> Drink plenty of water. Most people mistake thirst for hunger. Plus, drinking lots of water helps you feel more full.
>
Exercise. No matter how little, try to do something every day. Some days, I don't feel like running 3 miles so I walk or do a slow cycle on the stationary bike. Every little bit helps and it keep your metabolism high. Join a sports league if you can.
> Eat! Try 6 or 7 times a day (small meals) rather than 3 big meals. Every time you eat, your metabolism jumps. However, eating too much at one sitting is bad. Your body can only use of so much of the energy (calories) you take in. The rest gets stored as fat - no matter if it's carbs, protein or fat you are eating. And for God's sake, eat your breakfast. This gets your metabolism going in the morning (when your body is low on fuel, your metabolism slows down to conserve energy).
> Do interval training (if you aren't sure what this is, look it up). This will absolutley kick your metabolism in high gear (for longer periods of time), burn a ton of calories and get your cardiovascular system in shape better than anything else. Do it when you run, cycle, row, whatever. If you don't do any of the other things I suggest, do this. In 1 week you will feel the difference, guaranteed.
> Vary your workouts, especially if you are in a rut. Your body quickly developes a tolerance to the exercises you are doing. Changing it up kicks your body back into high gear.
> Watch your calories. Forget about fat grams and carbs (except what is mentioned above - bad carbs). It's all about calories. If you burn more than you take in, you'll lose weight (hopefully fat - eat yer protein!). It's as simple as that folks. Have your metabolism tested prpfessionally (about $60) or do one of the free calculations that can be found on the net. 1 pound of fat = 3500 calories so if you burn 500 calories more than you take in a day, you'll lose 1 pound in 1 week.
> Be realistic, don't crash diet or try to lose 10 lbs a week. Not only is this not healthy but it could wreck your metabolism and make it even harder to lose weight. Studies conclusively show that people who lose weight over a long period of time tend to keep it off and those that lose a lot quickly almost always put it back on within a few years. Hey, it took years to put the weight on, why shouldn't people expect years to take it off? Expect to lose no more than 3 lbs a week.
> Lastly (I could go on and on here), make sure whatever you do, make it something that you can stick to as a life change, not just something you are going to do for a few months.
I hope this helps, good luck!
So you young folks better start now. ............ 
Between surgery last winter and several other problems I've gained a little around the middle, not fat by any means, 6'3" 175 lbs, but that doesn't mean that your healthy. But I'm walking and lifting every day now, soon to be back on my road bike I hope as soon as the doc lets me. 
I take 400mcg (that's MICRO grams) a day. Anything taken at high doses can have undesirable effects. I'm sure you could find just as many, if not more positive articles on the same subject around the net (it's like that for most all supplements). This was on WebMD:
