Well how long of a plan to you wish to lose the pounds? If your talking about within the next month I'd consult your local plastic surgeon.
But if your willing to take the time to work it off, Jiu Jitsu, running, and a HEALTHY DIET, will make you lose the weight.
For dieting:
- Don't eat anything past 8 P.M.
- Watch your sodium and carbohydrate intake.
- Eat natural foods, try to stay away from bagged things like chips and stuf.
- Eat more then three meals a day, but make sure they aren't big meals, meals that just satisfy your hunger not make you full.
- Try eating as much brown rice and grilled chicken. Veggies of course.
- Don't eat any sweets, period.
- No soda, water and sometimes milk, sometimes.
Run enough to make you sweat and get tierd, but don't burn yourself out by running to much at one time, pace yourself.
Jiu Jitsu wear a rashguard or something that will make you sweat a lot, make sure that you aren't half-assing drills, work your body.