I lost 20 lbs in 4 months with these changes: No cokes or other sodas. No candy, few desserts. No ice cream. 2 pieces of bread per day, no more. When you eat between meals, eat fruit or vegetables - including at the movies. Park at the back of the parking lot always. Walk more whenever you can. That was all = no diet per say, no books, etc. I quit because 20 was all I needed.