Simply stop eating garbage. I cut out processed foods, bread, soda’s and candy. I’ve lost a whole human over the last 10 years and never felt better. I still have chips and dip occasionally but I’m loosing interest. Mixed nuts have pretty much taken their place. We have sweets that are homemade with local honey, and real fruits etc. I’m a lazy sumbitch so no added exercise. If I can do this anybody can. Good luck on your journey.