[jyl]

A couple of easy dietary changes:
- cut out the soda (it is almost pure sugar, 12 ounces of coke is equivalent to 11 teaspoons of sugar)
- eat 1/2 as much, as you normally would, of any grain or flour or potato based food. That's rice, pasta, bread, cookies, muffins, bagels, fries, hash browns, etc. This stuff has very high calorie-to-volume, and is used as cheap filler in many commercial foods.
- no eating after 8 pm. If you must, make it a fruit or veg (carrot, apple, etc), definitely no dairy or baked anything.
- more small meals rather than a few big meals.