Thanks for all the posts folks, some ideas I have gleaned from here which I think will work for me.
1. I am heartened by the news that high intensity excersize works for fat loss, I prefer to get some sweat up rather than doddling along.
2. I had been thinking about the gym once or twice a week heading into the autumn/ winter months too build up mucle, this was more due to the fact my upper body seems to be getting out of shape and needs built up. If muscle does help burn up fat that would be an added bonus.
3. I have already cleaned up my diet and drinking with more cooking and no booze midweek but reducing portion size will be the next "challenge".
4. I absolutely do need to excersize more, my work is now office based with no form of excersize at all, I know from experience that I need to increase activity so I do not buy into the idea that excersize isn't the best way to lose weight, for me it is a necessity.
5. Exercise before brekkies isnt an option but the occasional walk to work is, I need to make sure this happens rain or shine one or twice a week.
6. I do like my carbs and it would do no harm to up on the protein by a moderate amount. I did do a high carb diet a few years ago and it really shifted the pounds but it wasnt a healthy diet.
Cheers
S