I suggest you all read "Dieting makes you fat"by Geoffrey Cannon,in which he explains why dieting causes weight loss,but not fat loss,it's a good read,backed up by research.You don't need a diet,just eat your 5 portions of fruit and veg,and cut down on fats and sugars,coz they're loaded with calories.I'd aim to increase the exercise up to 7 hours a week,and slowly increase the intensity.Dr death et al are right,if you're using more calories than you take in,you'll lose weight,but you need to maintain the exercise level.
Ian