1.        Cut out all of the insulin-spiking junk food, desserts, sodas, sugar drinks - you know what they are.   ...sugar, fructose, corn syrup..."a giant fat pill"....fruit juice included. Control your consumption of the less obvious "bad" carbs like white flour pasta & bread,  most cereals, and high-glycemic produce & grains such as bananas, corn, carrots, potatoes, white rice, etc. Glycemic Index   

        Eat  "good" low-glycemic, high-fiber complex carbs like most vegetables, greens and some fruits with limited whole grains. Fiber such as added wheat bran, psyllium husks, or fiber capsuls slows the digestion of carbs limiting insulin spiking. When consumed with extra protein, it increases body fat loss.  
                50 grams / regular meal OR LESS !  - 25 grams / small meal

2.        Limit "bad" saturated animal fats. Avoid the dangerous trans-fatty acids in  hygrogenated oils and the arachidonic acids in fatty meats.        

        Use "good" mono and poly-unsaturated fats from nuts & cold-pressed oils like olive, safflower, etc. and Omega-3 fats from fish oil or supplement with Beverly EFA Gold
                10 grams / meal - 5 grams / small meal

3.        Boost up you protein - up to 1 gram protein per pound of body weight per day if you are working out.  
                40 grams / regular meal - 20 grams / small meal

4.        Eat five good, healthy meals a day- 3 regular & 2 small.  Spreading out your food intake accelerates your metabolism, keeps you from being hungry & tired, and prevents carb overloading which makes you fat. Eating only twice a day slows down your metabolism, storing more carbs as body fat. Never skip breakfast  Balance good carbs -50% or less,  good fats -10%,  and protein -40% at every meal.

5.        Do Not count calories - If you balance good carbs, good fats and protein - total calories are less important. The junk-carb/bad-fats combo in junk food and fast food create the calorie problem since they are all useless.

6.        Drink plenty of water - 8 glasses a day or more. Burning up body fat throws a lot of waste into the blood stream which then needs to be flushed on out.     Protien powder in 12 oz of water, 5 times a day with meals - all that water becomes easier to drink and you get all of your protein as well. Or, add unsweetened cranberry and lemon juice to water to emulsify fat and stimulate the flow of liver bile.

7.        Take a high-potency multi Vitamin-Mineral like Beverly Ultra-4. Add extra chromium, L-Carnitine & Co-Q10 for fat loss such as Beverly Lean Out

8.        Do NOT starve yourself - that is the classic "yo-yo" diet. When you "starve off"        pounds with a very low-calorie low-protein diet, about 35-50% of your weight loss will be your own muscle. You will end up as a temporarilly "thin fat person".
        With less high-energy muscle to burn up calories, and your "starved" body tricked into storing fat to keep you from starving further, you will get fatter much faster than you did the last time. When you again starve off the new fat, you will have lost even more muscle, etc, etc, etc

9.        Work out !!   with weights - not aerobics. High-intensity exercise with weights - 45 minutes 3 days a week. Aerobics burn up oxygen and some calories only while you are exercising.         Weight lifting quickly exceeds your oxygen capacity, then uses glycogen [stored carbohydrate] in your muscles, then breaks down fat for energy. Your muscle continues to burn up fat over the next few days to fuel the muscle repair and rebuilding. Weight lifting also stimulates growth hormone production.

                                        First - Clean up and Tune-up your system.
        Internal cleansing, especially the liver, is the basis of the popular Fat Flush Plan. From the Fat Flush web site - "[liver] bile breaks down fats, and the liver can't do its job if its ....congested or thickened with chemicals,  toxins,  excess sex hormones,  drugs,  or heavy metals" .
        Consider a detoxifying supplement to get rid of the backed-up bloating that causes pot-bellies,  and jump-start your new diet. Products like Nature's Secret Ultimate Cleanse can detoxify your bowel, liver, kidneys, lungs, skin, and lymphatic system so you can absorb and use healthy food.
        You may find this "cleanse" to be a good way to start a diet since it leaves you "empty", eliminates bloating, and leaves you a few pounds lighter. It is a good transition from a "bad" diet to the healthy food that you will start eating.
        Green "superfoods" like Barlean's Greens capsuls support the purification of your vital organs, body tissue and blood supply. This has barley and wheat, chlorella and spirunila, and chlorophyll.
        Pro-biotics like Jarro-Dophilis EPS with live cultures of the good gut bacteria that have been compromised in most people who have taken antibiotics. The good bacteria competes with bad bacteria and yeast. When it is lacking, the yeast takes over and casues poor digesetion, bloating, and intestinal problems. Raw, unprocessed, unflavored yogurt can also provide some live strains of good gut bacteria.