Start eating protein, fruit, veggies, and only eat flaxseed rye bread if you need to eat bread. Have Omega-3 eggs or just egg whites that come in cartons.
If you drink coffee, switch over to green tea (decaf or not).
Go for THREE 20 minute walks every day.
Try to only go to the grocery store and buy UNPROCESSED foods; fruit, veggies, raw chicken/fish/meat (no processed meat that's been breaded).
Eat about 1500-2000 calories per day; also, make sure your diet is LOW FAT and HIGH FIBRE, it will help tremendously. The best way for you to change your lifestyle / turn your life around would be make yourself an expert, read and learn as much as you can about food and the body.
If you keep to that in 1 month's time you should be able to lose anywhere from 25-50 Lbs; I'm not a professional or anything, though I know what relatively sticking to that healthy eating and excercise / activity level does.
If you have any questions, I'd be happy to try to help you out; ICQ 129060301 or email
[email protected]; though ICQ is better as I might delete your email as spam by accident.
Matt