Looooooooong time lurker - first time poster.
Some good info in here.
Here is some more food for thought:
This guy really knows what he is talking about.
http://robbwolf.com/?p=634
as well as
A good little guide/rundown on carbs:
http://www.marksdailyapple.com/the-p...ate-continuum/
And a good little guide to healthy eating in general:
http://www.marksdailyapple.com/defin...l-eating-plan/
Weight loss really does happen in the kitchen. It is a lifestyle change. Think about how you have been living/eating (your lifestyle) which has led to the weight gain and that is why you are now currently looking to lose weight (change life style).
Exercise is also extremely important, but it is probably around 80/20 as to how much effect nutrition/exercise have on body composition. And if you strive to eat well most of the time (80/20 again), you will see results. The key is lifestyle change as opposed to short and quick 'diets' that do more harm than good in the long run.
As in any lifestyle change, most people will do better if you make gradual changes instead of big ones all at once. Instead of 4 slices of toast in the morning, have 2 etc.
Cut out the refined sugar first - specifically pop, juices etc - they are loaded with sugar. Make a gradual change to whole foods.
Make sure to treat yourself every now and then too - remember the 80/20 rule. Eat clean 80% of the time and allow yourself to indulge in the things you enjoy for 2 or 3 meals a week.
Enough rambling though...