I am a 30 year old male that is 5' 11" and I weigh 227. About eight years ago I was 176 lbs. I quit smoking cigarettes and started working out hardcore and gained about 40 lbs of muscle. (I weighed about 216lbs) I was lean and fit at 21% body fat. well now that the years have gone by, I still excercise but I am about 20lbs over weight and I have tried everything. I want back under 200lbds. I do not care about being big or ripped any more. I just want my knees to stop hurting. SO,... how do I "shrink" myself and still be healthy?