Use smaller plates Watch portion size. Most of us eat much more than we think . Eat at the table Not watching TV Be careful when eating out Portions are too big. Eat half / split it . / take rest home. Order salad dressings ' on the side '
That said We know what we need to do ..doing it is the hard part. Try to exercise at least 3-4 X a week I use treadmill for 12 minutes- weight machines for 10- rowing machine for 18-20 minutes . I feel better when I exercise . Good luck