Rather than hijacking this thread, open a thread in the Health and Fitness section. Write down your current diet, meal by meal along with serving sizes. I'll share a diet and cardio routine. I'll also add in a workout routine to increase muscle mass while dropping bf which IMO is more important for you.
Workout routine: 3-4 days in my home gym
Goals: Athletic body (not bodybuilder) - meaning add a few lbs of mass/muscle to the key areas (arms, chest) and get somewhat flatter stomach.
Diet: ha! ok I'll try
Bfast: coffee with cream and sugar when I get into work at 7:15am
Snack: 16g protein Atkins Choc PB (250 cal) bar at 10am
Lunch: eat out every day...usually spring for salads (grilled chicken, Ahi salad etc)
Snack: low sodium mixed nuts (about fist full)
Dinner: depends...most times frozen food like Lean Cuisine, I tend to pick higher protein stuff (16+g). Other times a pre-packaged salad bowl with boiled eggs (no yolk, my stomach can't handle it, similar to beans but worse lol).
Snack: something sweet - this is the worst habit, I'll spring for ice-cream, cookies, candy etc
My diet is currently as healthy and efficient (minus the late night sweets snack habit) as I can possibly make it without sacrificing too much time on it as I have a kid to raise, a demanding job to keep, do my hobbies and still find time for dating. If I have to do too much work it ain't gonna happen...just being honest.