There is some wise advise up thread on eating properly. Cut out all the junk and eat plenty of fruit and veg, not too much read meat, basically a proper balanced diet and if you need to loose weight consume less calories than you burn.

I'm quiet small but run about 5-6 miles on a monday with my running club. That is normally a steady session. On a Tuesday it's Pilates and Wednesday is on the track absolutely flat out until I want to puke. On a Saturday I do Parkrun, which is 5km. I run there (4.9K) do the run and run home again, so 14km in total. I came 4th on saturday out of 250 in 18:47. It was too windy for a PB, but hopefully I can get under 18 minutes. I also cycle to work and spend a lot of time on my feet when I'm there.

When you exercise you need to find something you enjoy or it will become a chore and you won't do it. Then when you do it it must increase your heart rate. That's how you get fitter, get that heart pumping!

There is other stuff you can do too, such as when you go shopping always park at the far end of the car park. You car is less likely to get damaged away from the masses and you get a bit more of a walk. I never take an elevator and run up the stairs trying to beat the fatties on the elevator. That's fun on the London underground because they have some really big elevators!

My brother does indoor rowing on Concept Two rowing machines. He goes into various competitions which are graded on age and weight, maybe height too. That burns a lot of calories