I thought i would share my experience ..

I was 100 kgs... i lost 20 kgs however over a period of 7 months...

Things that i did...

breakfast :
Special K cereals for break fast with low fat milk...
or brown bread without anything... or cereal bars..

Coffee black with one spoon sugar

Lunch
Mostly Subway six inch sandwich without cheese mostly turkey ham....
Grilled chicken... no oil...

Green tea ...

Dinner :
Salads...

Intermediate snacks carrots.. or snack bars ...

Exersise 1 hour... (mostly cardio n weights alternatively in my case)

And drink loads of water ....

Weekends off two days one meal just about anything :)