To begin with, feed your hunger (physical sensation in the stomach) not your appetite (voice in your head whispering "I know where the cookies are." Eat less, especially of sugary or greasy/oily foods. Try not to add gravies, sauces, or toppings. Never have second helpings and leave one spoonful of each food on the plate as a symbol of the weight you wish to lose. Exercise more. If you're somewhere close enough to walk there or ride a bike, do that instead of riding car. If you walk your dog, run part of the way (it will be good for the dog too). If there is an elevator and stairs, take the stairs. And keep at it. It takes time for your system to adjust to this new way of living. You have to be determined.