Q:

I am dramatically overweight... but my fat % (like only 1-2% above healthy) is so close to good that I would like to not lose any of that.
The moment I start exersising I stop losing. Any work outs/and or diets that you highly recomend.

My current thing:
I walk a lot (It is not uncommon for me to walk 7 miles on a casual spur of the moment walk) but I don't run or anything
I eat very healthy (whole foods) or at least I try to.
I get a good amount of sleep
I do not drink as much water as I should

I weigh just over 200lbs (actually flip above and below that quite often) I'm 5'8" and I'm 17

Please no sarcastic answers- I am creative enough to think of saying "go running" myself (or fad diets but I'm sure I won't avoid those)

A:

quayman's answer is pretty good. I'd just add the following:

Your BMI (http://www.bbc.co.uk/health/healthy_livi... is 30.3 which puts you marginally into the obese category (the thinking is to be between 18.5 & 25).

Three years ago my BMI was the same as yours, and I started at a gym. The weight actually went up at first as I tended to eat more as my exercise level increased. Eventually I started watching what I ate.

I won't give 'fad' diets the time of day, fancy a snack? eat an apple. You seem to know about healthy eating, so all I'd add is that you should watch the overall calorie content, and opt for slow-release carbohydrate to feed your exercise regime (eg. oaty breakfast/pasta/wholegrain bread). Try to avoid foods with high saturated fat level. Aim to lose only a couple of pounds a week, and weigh yourself once a week at most.

I wouldn't concern myself with the muscle/fat issue as the only type of exercise that will help you lose weight is cardiovascular. Weights will build up muscle, improve tone, but I don't think you should worry about that until your weight is lower.

My first gym routine had me on the treadmill for 10 minutes, alternating walking and running (2 mins 6kmh, 2 mins 9kmh etc). I used to hate it as it was so hard and I thought I was going to die. Because it was hard, I kept at it, and ended up actually enjoying it. One year later my BMI was 23 and I ran a half marathon in 2h 20m. I do a lot more weights these days and my BMI is currently 26 (muscle weighs more than fat apparently), but my last half marathon time was 1h 48m so I'm not concerned.

You might find that cycling suits you, and that would be just as good. Best thing is to get into a gym and talk to an instructor and try out all these sorts of things.

One last piece of advice - invest in a Heart Rate Monitor - the best fitness accessory there is (after an iPod).

Sorry for the waffle, hope it helps though. Good luck.