How can I actually lose 28 pounds?

I am 5'8 and weigh 168.5. I used to weigh 156 a month and a half ago, but I got swine flu, and then had a relapse of it 5 days later. So this took me down and I couldn't exercise...and I know realize I just ate junk food, causing my 12 pound gain. But now I am well again, and ready to get back into shape, exercising is no problem for me, I am a good long distance runner and I'm gonna start running six miles again everyday. Now the only thing I don't really know much about is effective dieting. I don't want one those diets where your not actually losing weight, but instead you lose and instant 10 pounds, trick the scale and try to make your self feel better. I want to actually lose it, 28 pounds of fat. I realize that this may take some time if i can lose about 4 pounds a month, but for real rewards, it takes hard work. So would someone who knows dieting please tell me one or where to look at one. Thanks to all answering people.Also in case it's important I know that I will burning 766 calories every time I run 6 miles.