Posted: 17/08/2013 at 16:03
As Charley suggests, some gym sessions will help. The exercise you do is fine, but for weight loss I would aim for 5 hours or more of exercise per week and try to keep active during the day too. Your body will want to compensate for the energy expenditure by slowing down the rest of the time, so don't just veg out infront of the TV for the rest of day. Add an evening walk, decorate the spare bedroom, weed the lawn, that sort of thing.
With the diet, 1400 kcal is probably a good target. Just stick with it and reduce carbs to around 300 per day. Refined carbs (sugar, white bread, white pasta) are the things to drop, or swap them for the brown (wholegrain) equivalent. You've already dropped fizzy drinks, chocolate etc, but they put sugar in everything now so check the labels. It's common to see cereals and sauces (ketchup, BBQ, pasta sauce) with 20% sugar these days.
Oh, alcohol is all sugar too.
Increase your kcal intake up to around 1600 if you can do the 5 hours exercise.