1. Eliminate (or cut way back) meat, dairy (esp. cheese, butter and ice cream) from your diet
2. Have one meal per day be a big salad and make your own salad dressing from mustard, a bit of honey and red wine vinegar. Have a slice of whole grain bread (no butter) with your salad
3. Drink nothing but fresh water--no sodas, and cut way back on beer or wine or other alcoholic beverages--and drink nothing that contains high fructose corn syrup
4. Let your snacks be low calorie such as pretzels, apple slices, grapes, carrot strips. No fast food (too high in fats, sugars, and salt)
5. Eat a good breakfast such as oatmeal, whole grain cereal and fresh fruit
6. Walk or swim or do a treadmill or elliptical for 30 minutes 4-7 times/week