This is for people who have LOST extra weight
What was your EXACT formula ..
both nutrition + exercise formula
?????

(sigh), I wish I did. Any recommendations?

Eat plenty of green vegetables. They are low in calories and high in nutrition. Also lift weights in circuit fashion to get a cardio workout plus stimulate you lean body tissue and speed up your metabolism. Here are some free workout videos and other tips to lose weight fast..
http://www.thefatxproject.blogspot.com/

The only approach that will make you slim & keep you slim is a total lifestyle change...workout 6 days a week doing cardio and toning workouts...calorie shift your food intake,diets never work...

High Carb day, no carb day, low carb day, no carb day, high carb day, no carb day, etc..
carbs include whole wheat stuff like cereal, bread etc.
I ate about200g of protein on a low carb day, 100g on a high carb day, and 300 on a no carb day.
opposite for the carbs.
you can eat all lean meats, most veggies (no potatoes) but protein and carb counting is a must. and the key is the no carb day.
Oh yeah, and I split the meals up to about 5-6 meals a day, totalling 1500 calories.
Exercised on all carb days. low carb or high.

8 or more glasses of water a day. 45 mins of cardio and then some light weight training and lots of swimming, eliptical machine and roller blading. Walk as much as you can and dont take the lift.
I followed the weight watchers point system and kept to that. So i could go out and and eat but still maintain and lose weight while doing that and knowing the right portions and good foods and skipping out on the bad and poor choices.

I don't think that using pills would really help I mean if you use a pill your body will not be used to keeping the fat off so if you want to keep the fat off you should get it off the natrual way.