exercise do what you like with friends or not cardio exercise ( yoga , running, bicycle, swimming, kick boxing … ) weight lifting ,

# workout 3-6 times on week. 30min or 1-2 hours
# Walk 30 minutes a day – no excuses
# Find a buddy for support
# Restock your kitchen with healthy food
# Reduce your caloric intake by just 100 calories per day and lose one pound a month
# Do not count carbs or calories
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates (9 inch diameter instead of 11+ inch)
# Eat nine handfuls of fruits and vegetables each day
# Eat 1 ounce of nuts each day (one small handful)
# Eat fish at least three times a week such as salmon, mahi mahi, flounder
# Avoid trans fat and saturated fats at all cost
# Avoid white food such as enriched wheat flour and simple sugar, including high fructose corn syrup
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,suger and sodium recommends keeping your daily intake at 2300 milligrams.
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
#Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn—not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
#Complex Carbohydrates
* Whole grains, pastas and cereals, such as brown rice,bread, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, bread etc.
# Stop eating 2-3 hours before bed time
# Eat with Awarene
#Fill up 25-30 grams of fiber

Vegetables;
* Artichokes, 10g of fiber
* Broccoli, 5g of fiber per cup
* Brussel sprouts, 4 grams of fiber per cup
Grains
* Bulgur, 8g of fiber per cup
* Quinoa, 5g of fiber per cup
* Brown rice, 4g of fiber per cup
Beans
* Navy beans, 19g of fiber per cup
* Garbanzo beans, 13g of fiber per cup
* Kidney beans, 13g of fiber per cup

Best Fats
Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame)
* Olives (all)
* Nuts
o almonds, cashews
o filberts, hazelnuts o macadamia nuts
o peanuts, pecans o pistachios
* Peanut butter, old-fashioned * Sesame seeds

Good Fats
Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower)
* Liquid Vegetable Oil * Eggs * Meat

Omega-3 Fatty Acids
* Fatty fish (salmon, mackerel, tuna, herring)
* All fish and shellfish contain these fats
* Nuts & flaxseed

Bad Fats
Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half
* Cream cheese * Ice cream * Lard & salt pork
* Palm & palm kernel oil * Cocoa Butter

Bad Fats
Trans Fats (no more than 1% trans fats)
* Hydrogenated or partially hydrogenated fats
* Margarine (stick) * Nondairy creamers
* Shortening * Baked Goods * Fired Foods
* Also Found in Naturally In Meat & Dairy Products In Small Amounts
References :