Hi there folks,
This is a bit of a rant but I am also after some advice. I'm currently about 98kg and in my early twenties and due to my build will probably be an Athena for life.

I have been trying to lose weight for about two years now with increasing seriousness and limited success. I've lost only about 5kg in that time. It's frustrating because I look back at what I was doing about two and a half years ago and further back where I was pretty much sedentary - the only exercise was walking to the local train station. I also ate horribly with multiple stops at fast food places throughout the week.

Now it's an average of a bit over an hour of organised activity a day - that doesn't count walking further and walking some places instead of driving. I also eat a lot better although I can identify where I can improve. The thing is, there is such a difference in my lifestyle between then and now and it's not as if I am significantly older to have a lower metabolism but I am not seeing the change in weight I am after. Don't get me wrong, I feel a lot better, being fitter and stronger and can do things I couldn't before.

I'll admit that cycling is not my main form of activity as I am quite into martial arts during this time. However, the weight is on my mind because I am getting the impression that to go harder in this and any form of activity carrying the extra weight, regardless of any increase in strength, is risking injury and lately I have started to feel a few twinges. I aimed to do the couch to 5K program and had to stop on the first session due to knee pain, even though I felt I was fit enough to start it.

So what can I do? I am thinking the biggest further change is in diet, but I am a bit confused as to exactly how much (or how little) I should be eating. I have tried using fitday but I could never seem to find the exact foods I was eating to be confident it was correct. The calories burnt for some activities didn't seem too accurate either. I also really want to avoid counting every calorie in and out like this, but perhaps it's something I really have to do.

So what should I be eating? I am aiming to lose around 10% of weight and reassess each time. So the first goal is about 90kg. Am I looking to be eating only salads and veges all the time for lunch and dinner with a bowel of cereal for breakfast. I am confused as to just how much I need to cut out or cut down. Any guidelines or rules of thumb would be great.

The people around here have already been a great inspiration for me so I'm hoping you can lend a little more help.

Thankyou in advance.