Check out the HOC programs on my site to get going. A guy at my seminar stated that he lost 30lbs on the program. That is not an uncommon result. Regardless without proper nutrition your results will be super slow. Get both in check and you are all set.
Don't focus on "calories out" when losing weight. Very inefficient. You can eat 1000 calories in minutes. It can take hours to burn the same amount.
If you have too much under the belt, you have TOO MUCH on the plate - period. All metabolic processes are secondary to a caloric deficit when it comes to weight loss. You should lose weight without working out if you are eating for weight loss. Working out should only act as an accelerant.