The prior 2 years right around this time I hopped on the scale and saw 195, and by the end of March (~10 weeks) if would finally be down to 180, and 175 would roll around in another 8 weeks at the end of May.
Diet alone would get me to 180, exercise was needed for the last 5-10 pounds down to 170 (which i have never hit... grrr).
Eat. Good. Food.!
That's as simple as it gets, it works for men at least.