Ok.. first there is the question of weight loss. eating less, exercising more. This is more a question of addiction than not knowing what to do. Finding where you have triggers that mess this up and finding alternatives to them is a necessary step. Also, if you are losing weight, you will tend to lose muscle more than fat unless you also do weight lifting of the muscles you most want to keep. A decent input of protein. a multivitamin a day. So, trying for 500 to 1000 calories net out per day with half of it coming from findng where you mess up on eating and avoiding calories and half from exercise (30-40 min a day). Of the 30 min. at least 10 min has to be weight lifting to preserve muscle and the rest burning calories.