well its simple: daily intake + weight - calories/weight burn off = Your weight.

You should try cardio. Try skipping 10 mins and then run for 10 and skip for 5 min and run for 5.

That will help the fat burn......

for me i could never change my diet forcefully, only if i want to, and that can't happen, occasionally ill skip the super size on the fries, but most of the time, i love to eat.
it has to be a lifestyle change, start running, and lifting weights. physical activity is the way to go, and man if you want that six pack of abs, it doesn't matter how many crunches you do, until you lose all the fat on top, those abs will never show even if you can do 300 citups without resting with a 50 pound weight on your chest.

My advise-forget about your weight.
Focus instead on what your weight is composed of.
Muscle weighs more than fat.
If you begin a weightlifting/exercise program, you may initialy not lose any weight and may even gain some.

Make small changes to your diet as you go, this will keep you from feeling deprived and bingeing on junk.

Stay away from atkins and no carb diets-there are health issues associated with those.

Remember the most important factor of anyones build-genetics.

From my personal experience, the first thing I did was cut back on desserts. I used to have something sweet to eat at lunch, when I got home from work, with supper and at night.

Then I would suggest eating 5 to 6 meals a day. If you break up just what you are eating now into 5 to 6 equal meals, that alone will help you reduce your weight. Just think if you also reduced what you are eating.

Next I would take up something like running or jumping rope. You don't have to go overboard unless you want to. Three times a week for 20 minutes at a time is sufficient enought.

You could also lift weights. I'm 5'8.25" and at the age of 28 I was 193 lbs when 2 years previous I was between 155-165 lbs and in good shape. With just dropping the sweets to once a day, and weight lifting, I went to 165 lbs and was stronger and in better shape then ever (4 to 6 months). Then after heavy lifting for mass and strength I got back up to around 200-210 lbs of good weight(age 34). Now at age 36 and weight lifting and Taekwondo I'm around 191-197 lbs.

I then incorporated the 5 to 6 meals a day which I've passed on to other people who have seen the benefit as well without weight lifting. Plus now doing cardio such as running and skipping rope, I can focus on burning off any extra fat ... which is my next goal to looked toned and ripped.