Key is less in and more out.  Eat less and exercise more. So, prior to placing anything in your mouth, decide if it’s necessary to sustain life or an instant jolt of happiness. Think how you feel at the moment. Are you actually hungry or feel your tummy needs a bit more to feel full. Now, lower the quantity while increasing the quality, choose your foods wisely. Does your fork hold something that will feed cells or leach life from them? Stop now and consider that every morsel of food or non-food you eat has a consequence, so stop adding something that offers nothing.  In other words, eat less, eat better and eat only as much as you need and only when it makes sense. Try not to eat anything three or four hours before you go to bed. Start today, so prior to swallowing that delicious forkful think and think again. No matter how strong your inner voice tells you to eat it, think and think again, do you really need it. No matter how strong your inner voice tells you that you really like the taste or deserve a little bit each day, stop and say NO! Take control. This is your homework for the first day and first week. Begin eating responsibly and try, if you are able, to move, stretch and get some cardio exercise, at least thirty minutes a day. If you are not is shape, start slow and get some professional advice.