trying to loos the weight while keeping the mind

Well, where do I start....
I'm a 37 y.o male that is like most people, a couple pounds of over endulgence. My main problem started almost a year ago. On 9/4/09 i had my last cigarette after smoking the better of twenty years. after that i then started gaining the weight. I was at around 205-210 but quickly went to 254 at my worst. I am back down to about 240 but want to hit the 200 mark and so I have landed here. I have been trying to add in my daily intake with regularity but ave missed a couple of days. Since I found this site i have lost so that is a good thing. I am very proud of myself on the smoking thing, never thought it would have happened, but now the weight game is going on. Not to mention that at the end of june I had shoulder surgery so I am restricted with the exersize that I can do. All I want is to be back in my kayak. All I have for now...