If I am solid what is the best way to lose weight?

Right amount. You want to eat 2-300 calorie feedings 5-6 xs a day. Good carbs, good fats and protein as well as fiber(veggies and fruits). As far as exercise, start with 20-30 min of daily walking, and increase up to 40-45 mins.
200-300 calorie . Feedings. Exercise wise walking/jogging 5-7 days a week with weight lifting/stretching/yoga 2-3 days a week.