No soft drinks at all.... diet soda is just as bad as regular
No potatoes, and no pasta. A piece of toast in the morning is fine, but no bread at night
No white rice, only brown, and in limited quantities.
Cook your own food, stay away from the processed pre-made crap
Stay away from sweets
Don't starve yourself. Eat small meals 4 or 5 times a day with no starches
Jogging.... short distances at first, then longer and longer
Pushups... One of the single best exercises you can do for your upper body
Situps... for your core (although pushups get that also)
Squats... for your legs
Good luck!
