How about a healthy eating plan? Look at My Plate for suggestions on foods to eat, number of servings and serving sizes. Moderate fat should be an integral part of “healthy”. My Plate has 2000 to 2500 calories which may or may not be appropriate for your weight goal.
Unfortunately, there is no such thing as “spot reducing”. Running is good for your lower half, heart and lungs. Talk to an exercise physiologist to recommend exercises for your upper body. Aerobic exercise classes teach exercises from your head to foot which are geared to reducing body fat. Also, weight training would strengthen your underlying muscles and along with aerobic exercise reduce your body fat to provide more muscle definition without becoming achieving a bodybuilder physique.
If you want to weigh 205 pounds then you should be 6 feet 1 inch to 6 feet 4 1/2 inches.
If you would like a Calorie Goal, try my Healthy Body Calculator® which includes your weight goal of losing 1 to 2-pounds per week. On your results page, click on the button “do you need a healthy eating plan” and your data will be transferred to HELP Healthy Eating For Life Plan®. HELP will create a personalized eating plan including your food preferences for the type of milk, meat, beans, and snacks which you can use to lose weight. On your healthy eating plan page, there is a small food database linked to each food group from which you can create daily menus. I would suggest printing off your healthy eating plan and check off foods as you eat each day. When you have checked off all foods on your eating plan, you are done eating for the day. If you continue to eat more food and don’t exercise more, you will gain weight. Once you have achieved your goal weight, re-do both calculators to get a new Calorie Goal and an updated healthy eating plan you can follow for the rest of your life to achieve your weight goals.
