A possible diet: a bowl of Special K cereal for breakfast, a jelly sandwich with trans-fat free bread and an apple for lunch, salmon and green-beans for dinner. Snacks can include carrots, celery or a banana.
Find snacks that you love that are healthy
Don't shop when you are hungry.
Add good fats to your diet.
Increase your daily fibre intake.
Try a daily walk.
Do strength training to build lean muscle.
Add one or two extra vegetables to your evening meal
Use a smaller plate
Avoid second helpings
Avoid/limit alcohol (3-4 standard drinks/week)- it reduces you ability to lose fat as well as making it harder to resist temptation.
Find a friend who wants to feel better too and use each other for support.
Listen to slow music while you eat. It's been proven to help you eat slower, which helps you lose weight.