I would eat every day, changing my diet to be almost vegetarian, but because it takes a lot of study to make sure you are getting all the nutrients you need on a vegetarian diet, you should eat a small amount of fish or chicken every day. The size of a deck of cards is all you need every day. Do not fry anything. Avoid foods like cake, bread, cookies. Eat controlled amounts of carbs like small amounts of potatoes, but try even to change potatoes often to root vegetables with more nutrition, such as parsnips, beets, turnips. Instead of rice, which has little nutrition, try making quinoa. Whatever food you tend to binge on is probably a food your body turns straight to fat. Change is good. Colorful foods are good. Absolutely no soda, especially not diet. When you crave sweet, don't use artificial sweetners; try agave nectar.
Exercise that we need is walking. As you start getting more fit, consider stepping it up to add yoga, jumping rope (most slimming exercise on the planet because it slims without bulking up muscles), or the Insanity workout. When exercising, think about posture. Shoulders back, head up, abs in.
I agree with the others but also honestly track all of your calorie intake too - you'd be surprised at how many calories you actually consume. By tracking it you can also see patterns of what and how much you eat at what times of the day.
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