Turkey, chicken, fruits and veggies are very good to keep in your diet. Stay away from mayonnaise, large amounts of red
meats, fast foods, soda, high salt, high fat and sugar. Look for glucose, dextrose, and corn syrup in food labels, because thats sugar in disguise. I only exercised 3 times a week 30-60 minutes (at least 20 minutes of moderate cardio, the treadmill is good) but I increased my workout time every 2 weeks by 5 minutes, but everyone's metabolism is different.