Hi Jowade-

I think the first step is to look at your diet and to see what modifications can be made. Eating lots of smaller meals throughout the day has been mentioned here in the boards as being helpful for many people as well as working out. The key is with any weight management program is to burn more calories than you take in and also making modifications that are not only healthier but ones that you can live with and not just for a week or two. By looking at ones diet - healthier and also lower calorie substitutions can be made that can support a weight management program.

I am sure that the community will be able to share some iideas with you once we know what your diet and exercise habits are at present.

I agree with the comments that Frannie made previously.  Try writing down what you eat and drink for a few days.  That can help you become more aware of what you eat.  Here are a few tips that can help:

Eat small frequent meals

Eat when you are hungry and stop when you are satisfied not stuffed

Eat a small amount of protein with each meal

Remove simple carbohydrates from your diet, such as sugar sweetened drinks and foods, white flour, white rice, white bread and white pasta

Exercise 60 cummulative minutes at least 5 days per week

If you do not eat fish at least 3 days a week, take a fish oil supplement. 

I hope this information is helpful!

Christiane Rivard, MPH, RD