You must eat less. Avoid all the foods containing sugar (sodas, cookies, etc. ). Reduce drastically very fat (oily) foods: like bacon, salami, cheese, fried foods, and so on. Reduce somehow the charbo, like rice, potatoes, bread. Drink water aplenty. Reduce salt. Walk briskly 45 minutes/day. I went from 275 to 233 pounds in the last 12 weeks.