I have lost 4 stone and dropped from 40in waist to 36in waist in 6 months by reducing the amount I eat, no chocolate, no cakes, eat apple, nuts, whole meal bread reduced form 4 slices to 2, more fish, and try to pick food with sugar less than 5% sugar. Only have one takeaway per week, usually kebab meat and chips, salad and no sauces. Also reduced coffee from 10+ cups per day to 3 cups with one sweetener replacing sugar and 2 litres of water