The ratio is as follows - 70% correct diet, 20% walking, 10% strenuous exercise.
In order to drop the weight healthily & rapidly avoid all starchy, highly refined carbs and start yourself on a high protein diet. Lean chicken, beef, plenty of veg's.
In fact you may very well feel more than just the physical benefits from eliminating the starchy (sugar) carbs from your diet. By removing these type of carbs you'll take out the sugar roller-coaster ride which for me was terrible. Since doing this I haven't felt so good in sooo long and the worst part is I'd all but forgotten what it's like to feel normal!
The trick intially is to restrict your exercise to walking each day with of course incidental exercise and once you've dropped some weight, gradually start introducing the higher intensity exercise that's going to build the muscle. You will need to then obviously introduce carbs to fuel the body.
Eat good protein every three hours, drink plenty of water and get your rest.
