well im not an expert on wieghtloss, but i know that you really need to work really hard to loose the weight. its not going to be an immediate effact. the best thing to do is what everyone says is to eat right and bust your balls working out. distance running is good to build up endurance which really helps, but you need more than just running. a high intensity work out would be the best.

walking is good but you would have to walk miles to have any big effact. any little thing does help. If you want to use a treadmill, i would advise just running as hard as you can for as long as you can.

i dont know everything but i know some stuff about weight loss/ muscle gain

first you need to eat more meals. 5-6 meals a day, but they have to be portioned less.

you have to drink alot of water.

like sequoia said, if you dont eat alot or the time between meals is too long it tells the body that you will not have a meal for a long period of time and the body will store all the calories and fat it can to prevent weight loss.

also, if you'er looking for muscule gain, you should wake up and work out in the morning because you're hormone levels are highest around 7 in the morning, which contributes to better performance.

if you want i can send you a ' basic body composition' e-book, it explains what you should eat, shouldnt eat, goes over muscule groups and how to get lean.

pm me.

kamil234; Basing the diet on BMR involves pretty close calorie counting.What I recommend for a maintenance diet with slow weight loss that can be increase with a proper exercise regimen is kind of like yours.The goal is to stay at the BMR adjusting as the weight drops.
The 5 or 6 meals works for some people & I recommend something similar for a whole life diet.Which is 3 meals with approximately the same calories & a snack between them.
The 2 snacks should be protein with some fat & no carbs.The reason for that is this doesn't kick the pancreas into gear & start it producing insulin.Insulin not only lowers blood sugar but also helps the body store fat.Then balanced protein,carbs, & fat at the meals.NO EMPTY CALORIES.& yes a lot of water.
Then stop all food intake at least 3 hours before bedtime.This allows the digestive system time to slow down so you get a good nights sleep & wake more rested.Believe it or not you actually burn quite a few calories while you sleep.& good sleep is essential for good health.
For exercise a mix of cardio,strength, & flexibility.I personally like yoga the old style not Pilate's or fast yoga which I consider an oxymoron.The slow precision & control requires & builds strength.Kind of like Ti chi.Although it calms the mind & slows the metabolism while doing the yoga positions for some reason it increases weight loss.Proof of this is how many regular practicers of yoga do you see fat.
Now for a faster weight loss diet for a limited time.I like a high protein /low carb diet.From real food not the liquid protein crap.
If you just can't live with the low carbs then at least avoid high glycemic foods even natural ones.Then do carbs at one meal waiting 4 hours then protein & fat at the next one & so on.Don't mix carbs & protein & fat at the same meal.This allows you both.Very low carb green vegtables are OK with the protein meal. The theory on this is you don't kick the insulin production into gear when you have eaten fat & protein.The body will try to store these when the insulin is higher.Then with the carb only meal the insulin just burns the carbs instead of storing them.

I would say after eating. Using the food for fuel to burn calories.

Also if you really want to loose weight cut your self back to 1200 calories a day until you loose the weight then start eating again in moderation and use weights with the tread mill you will gain some weight but it will all be muscle.

Edit: this is me after loosing 50lbs. at age 40.

I started out mid July of last year at 384 lbs and now as of yesterday I'm 273 lbs. Small healthy snacks throughout the day. One pepsi a day sometimes no pepsi. Coffee everyday...I never skip breakfast. Lots of fiber in my morning cereal with milk for calcium. No vitamins because they make me feel sick and bloated. Maybe some healthy wraps for lunch with a nice salad. Low carb/low fat dinner with no snacks after dinner. But rarely I need a snack after dinner. I keep it small and light though...maybe a sugar free jello. I switch between walking and aerobics so I don't get bored and I try to do it about 4 to five days a week. For snacks and breakfast I really enjoy fiber one bars from Sam's Club they have chocolate and caramel and they are decadent. I really like fiber one cereal from Sam's too. My motto is if you have to have carbs make sure there's lots of fiber in it so it goes right through you and doesn't stick. Sounds gross but it's effective lol. And fiber in my cereal and meals actually does more than keep me regular it also decreases my appetite. Also, organic wheat pasta with extra fiber is awesome for me too as an alternative to the regular pasta.

Well I am probably 300 lbs now...I finally just got a $800 Reebok Treadmill from Sam's Club. Like I said I bene working hard on it. So far today I ate a bowl of Honey Nut Cheerios for breakfast. I probably won't eat lunch, I will just eat something little for dinner and then possibly a yogurt for snack. Does that seem to much trying to lose weight or is that to little? Btw I plan on walking 2 miles a day on the Treadmill between 2.3-3.0 MPH and a 6.0 incline. Does all this sound fine? That's what I usually eat for breakfast anyways a bowl of Cinnamon Toast Crunch or Honey Nut Cheerios. Then I usually eat nothing for lunch because I don't have time for it because I am working so hard at my job. I usually come home and eat dinner...Then something healthy for snack. Then I do the Treadmill. Sorry for blabbing on, I just want to know if that's fine.