Hello Raymond
Advice? ok, mine would be...
Exercise.
Except on your birthday and Xmas dont eat cakes, biscuits, soft drinks, sweetened cereals, puddings, jams, boiled sweets, products with white flour or a lot of added sugar.
Exercise.
Eat less of rice, pasta, potatoes & bread (and when you do have them switch to brown rice, wholewheat pasta/bread)
Exercise
Eat more of leafy and 'colourful' veg (raw as in salad or quick cooked as in stir fry), lean meats, nuts, eggs, yoghurt (plain or with your own berries added), beans, lentils.
Exercise
In moderation, wine, beer, (with meals), dark chocolate, fruit, coffee, green/black tea,
Exercise.
What of these do you eat/drink or do already?