Eat right and exercise ! Find diet that works for you ! Am on my fitness pal it's a app on a smart phone ! Keeps up with your calorie count your exercise ! I eat a lot of Tina fish, yogurt ,eat breakfast , no bread,no potatoes , order a burger have no bun with it sweet potatoes are great, red potatoes ! Subway they have subs under 400 calories, steaks sirloin are great !