Cardio, along with a calorie restricting diet (~1800 Calories a day) help me lose about 50 pounds of fat. It also help me lose every ounce of muscle that was on my body (except for my legs of course). So I have muscular legs to help me handle 2 hours of high intensity mountain biking, but I could barely bench press 135.
Im glad I did it this way. Im definitley glad I got lean (as lean as my body would get ~11% BF) and then bulk.
So if you wanna follow my plan then do that, if not, then formulate your own.
How I lost weight:
The amount you restrict depends on your metabolism. 1800 calories was about 400 calories below my maintanance. This is a must.
-Cardio (In the morning or before bed is best IMO)
30 Minutes a day is fine for you. Just make sure, like the above post says, not to burn out. 30 minutes of very low intensity jogging is good, but if you burn out (which is very to do on a calorie restricting diet) then you will most likely pig out and gain some weight back.
I lifted weights which defenitley helped with weight loss. Again, not to much intensity with the weight lifting, you dont want to burn out.
Well these are just the basic ways I lost weight and now I have a new method I use to help gain muscle and minimize fat gain. Take any ideas from this, and then go look through the diets here in T-Nation and take ideas from them, but losing weight isnt too hard, just eat less and be more active. Good luck my friend