I guess I'll give you my input. Make of what you will....
.... it's hard to know what your problem area is without knowing your overall activity, overall eating habits etc.... but I'll recommend what I think would work.
Firstly, walking in the morning is good. Some people start a dieting or training regime and come out of the blocks too hard.... their body and mind aren't used to it, so it's not likely that running 10 miles a day after having been sedintary for a long time, will be something anyone will stick to. Gradually with your walking, you can increase the distance and if that's not practical because of time or other constraints, walking slightly faster is a good way to progress. Eventually you might want to try some other forms of cardio, like cycling etc.... but only when you're ready. What you're doing now is great. Let's not get too far ahead of ourselves.
In terms of diet, there's no question that eating 6 or more times a day works. I've known people who have lost weight by eating exactly the same food in exactly the same quantity, but just divided it up into 6 meals instead of 2. So that's something you should work towards.... only you know if it's practical, and you should take things like work and other commitments into account. For some people, preparing the 6 or more meals at the beginning of the day and wrapping them seperately, works. For others, they don't have the time or patience to do that.... so there's other options. You have to decide what will work for you. But eating smaller meals, more often.... is the way to go.
Now it's a question of WHAT to eat. I don't think many people gain a lot of weight from eating too much volume. It's more a matter of eating too much of the some things and too little of others. We have to establish proportion. If you're eating fast food, obviously we'd want to try and cut that out as much as possible. If that seems impossible, try limiting yourself to one or two "cheat" days a week where you let yourself have your favourite food. Gradually we'll try and space out the cheat days until they become an occasional thing.
I don't really think diets like Atkins or whatever are the best.... they're too stringent and not everyone has the time or energy to do everything exactly by the book. I think you should have some freedom to change things around. And so, I'll give you a list of foods which I think you should be eating the most.... these are mainly high-protein foods:
*Chicken/turkey (especially breasts)
*Beef
*Tuna, salmon and other sorts of fish
*Eggs (especially egg whites)
*Skim milk
*Protein powder/bars
*Green leafy vegetables (lettuce, cabbage, brussels sprouts), cruciferous vegetables (broccoli, cauliflower), legumes (peas and beans)
These foods would ideally make up the majority of your diet, as they're high in protein and low in fat and carbohydrates. You should try to eat these foods where possible.
Moderate intake:
*Oatmeal
*Brown rice
*Potatoes/sweet potato/yams
*Pasta
*Whole wheat bread
*Fruit
You can have a few servings of these a day, but don't overdo it. These are energy foods.... we want to restrict calories so your body burns fat, not food. But they're needed for fibre and to keep your metabolism high. So eat them in moderation, preferably in the first half of the day.
Lesser intake:
*Butter, oil etc. and anything fried or cooked with excessive oil
*Sugar, or drinks/products with added sugar
*Cheese or mayonnaise
*Processed snack foods like chips, bakery foods, etc.
These should be avoided where possible. Sometimes it's impossible to control the cravings, and even the best of us cave in once in a while. But keep yourself satisfied with foods from the first two lists, and you should be okay.
What's also important, is an understanding of what's IN each food and how it's prepared. For example, if you're starving and still have an hour in the traffic until you get home, you may need to stop and get something. But understanding that MacDonalds foods are dripping with fat, and KFC is deep fried.... will help your progress, as you can then make a valued judgement and go get a Vegetarian sub without condiments from Subway. Before ordering/eating anything, think to yourself how it's made. Fries, are obviously strips of potato which are left to soak in fat for a few minutes.... so they're bad. Pizza has heaps of fat from the cheese, sausage and whatever else is on it.... not to mention the oil that's put in the pan so it won't stick.... not to mention the oil that is added when they make the dough. When you consider it all, pizza is bad.... just be conscious of things, and common sense will guide you.
Now, the next step.... when you prepare your own food. Of course we want to prepare our food without using added oil, and if possible, remove any existing fat from our food. Grilling is one of the best ways to do this, and boiling or steaming are also pretty good. Obviously you'd want to trim any visible fat from meat before cooking it. I recommend a pair of sharp scissors.... they work better than a knife. Of course we'd remove any skin from the meat as well. For chicken, turkey and beef, grilling is the best way to cook it. If you can find a vertical griller, those are the best. It's almost like a toaster, and the meat is cooked from the sides and the fat drips straight off. If you can't find one (I've had a hard time finding one in North America) other things like the George Foreman Griller or similar, work reasonably well to cut the fat. Tuna or salmon from the can, doesn't need to be cooked obviously. Just make sure you buy it packed in brine or water, not oil. But for other sorts of fish, like fillets etc.... I like microwave steaming. Kinda tastless, but it cooks the fish with no fat and removes some existing oil. Egg whites, you can boil the whole egg and throw away the yolk (which isn't always necessary, but remember the yolk is high in fat) or even seperate the egg and scramble the whites, or make it into an omlette. Add mushrooms, pieces of ham or even tomato for flavour. Vegetables are best boiled or steamed.... come to think of it, I don't know any other way to cook veges.
Don't feel like you have to eat the same thing day in, day out. Change it up.... give yourself and your body some variety. You'll be more likely to stay on the diet, and you won't get as bored. And every once in a while when you think you've been good, reward yourself with your favourite food, or whatever you've been craving. And don't feel too bad if you relapse and eat something you probably shouldn't have.... cut your losses and move on. Once it's in your stomach there's nothing you can do about it. Except get yourself back on track and forget about it. Just don't fall into the trap of "Ah, dammit.... I've broken my diet and eaten a cookie. What's the point? I might as well eat the whole box now."
In terms of other activity, it will certainly be worth your while to join the gym and start lifting some weights. As you may already know, the more muscle you have, the more calories you're burning even at rest. If you know your way around a gym, that's fine. If not, maybe sign up for one or two personal training sessions and just get the trainer to show you how the equipment works and proper form.... if you feel you need them to train you every time, fine. But that gets expensive.... and unless you want to be a bodybuilder, you probably don't need them there once you know what you're doing.
A combination of walking in the mornings, weight training in the afternoon/evenings and a constant, steady diet.... will certainly take weight off you. It's just a matter of YOU making the various adjustments so it fits in with your lifestyle and your goals. You don't have to be so stringent. The most valuable tool anyone can give you for losing weight, is some knowledge of the fundamentals of food and exercise.... knowing how much protein, carbs and fat is in what food.... and then you have the power to decide whether you should have that food, or something else.
As for supplements, I'm not too knowledgable about that. I've tried something called Metalene by a brand called Metaphysics. That seemed to work okay. Also Hydroxycut, which didn't do a whole lot for me.... it depends what you want from it. Some have a metabolic effect, others give you lots of energy so you can have intense workouts and cardio sessions. You should shop around, ask the people who you're going to buy it from, and maybe some other people on this board can offer better advice than me on supplements.
I hope you had the patience to read all of this, and I hope it will help.... some of it may have gone without saying, and you might already know everything I said. I just thought I'd cover all bases.
Good luck.
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