For diet I am really working hard to not eat carbohydrates or sugar. Its a Badger's version of the pelio diet. I work out and I refuse to go hungry though. For sweets I eat dark, dark chocolate with little sugar. I lost around 1lb per week but after 7 lbs it has slowed to .5lbs per week or so. Its slow and controlled. I think the losses are being offset to a degree by gains in muscle. And I think it will be sustainable. Just have to stop eating cookies, cakes, crackers, chips, etc. You can have one serving of carbs daily. I choose wisely.