Deiticians are no use to people on here, people on here will go to them and say "yeh m8 i wrk out like 40 times a day and eay only celery" infact, even if you tell the truth to them, they can't work it out any better than you can.
There are basic guidlines like the one's urbanfox posted, you take those at face value, use them for a few weeks, record the difference, and then tailor it to suit your needs.
The basic thing you need is cardiovascular exercise. You need to work your entire body for maximum effect, because your genetic make-up determines how your weight shifts, not what parts you exercise. For instance, doing 100 sit-ups WILL remove stomach fat, but your gene's may decide to replace that fat with more from elsewhere on your body.
By working your entire body, everywhere loses fat, and the only place that can resupply everywhere, is the part with the largest store. As long as your not currently gaining wieght, then your current diet will probably suffice for the weight loss, and infact will help because your body will still be getting the same amounts of food its used to.
As a side note: soft drinks like coke, and pepsi (full sugar versions) are MASSIVE WEIGHT GAIN drinks. Just by adding 2 cans a day to my usual eating habits put loads of weight on me, not that I can cos I can remove it easy.
Also
have a look at the stickthread mate on here, some dickhead did it..o wait was it atomicide?
no ban plazen beard i was on topic
can someone give me a warning, I would rather not have some moron calling me a dickhead.