A healthy diet is #1. Followed by cardio & weights, cardio should be no shorter than 30 minutes, and weight training should be no longer that 1 hour; stick with a full body routine, with large compound movements (squats, deads, rows, bench, good mornings, standing press, etc..) But do research on a healthy diet, for a general idea 5-6 meals/day with protein in each. Try to get 1gram of protein/lb of lean body mass.