For the first time since grade school, I am under 200 pounds as of yesterday. This is the milestone I've set for myself since beginning biking again for fun and physical therapy since around september 05. This is down from about 240lb around aug/sept. There's still weight in my torso, but the fat in my arms and legs has all turned to muscle.
The key factors to the loss has been riding the bike whenever my injury pains allowed and only riding until the pain returned. My diet, which used to be "anything goes plus a couple healthy items" is now a complete change; rice milk and kashi golean in the morning, a vegetarian lunch, a relatively large dinner usually including 8oz of chicken or beef, and mandatory loading of carbs and protein within 15 minutes of getting off the bike. This after-ride load up was made easier when the biking was planned to end right before eating lunch or dinner. Very light weight training as pain allowed was also helpful for upper body only, just free weights and stretching for the arms, shoulders, and pecs. Standard crunches feel like they're tightening the core but unfortunately that's the part of the body that needs the most work in the future. Also, pulling legs toward the chest seemed to really intensify the crunches.
The thing I avoided the most was dieting or starving myself. I don't even look at the calories. The important factors in what to eat are now saturated fat and cholesterol. While I still have one or two things snacks during the day with this junk in it (Starbucks Doubleshots are very tempting and have high cholesterol due to the milk in them), having zero of both sat fat and cholesterol make it easy to choose what you put in you. Also, learning to try and enjoy vegetables was helpful in keeping me in check, for instance replacing beef in a burger with a big portabello mushroom which actually tastes great!
Commuting and using the bike to go everywhere also made this possible. It's easier to just bike somewhere and eat a snack instead of using the car and having to reduce food intake accordingly.
What should my next milestone be? When I was 220lb, my docter told me that ~190lb would be a reasonable weight for me at 6'1". Should I press for 190 or a much lower weight? Frankly I'd like to set my goal at just getting all my torso flab turned into ripplin' muscles but that may not be a reasonable goal. Any thoughts on the matter?