Buy or bake whole grain bread and enjoy it in small amounts.
Eat some fruits and lots of veggies.
No juice.
Decrease consumption of animal products (meat, milk, butter), fats, and sweets.
Make all of your portions smaller.
Eat your meals on a salad plate instead of a dinner plate. It will feel like you're getting more to eat.
At restaurants, request that a to-go box or "doggy bag" be brought to the table with your entree so that, before you start eating, you can put half of your food aside for another meal.
When eating salad, keep the dressing on the side and season your fork before each bite, You'll get the dressing flavor without using much dressing, at all.
Plan an occasional little "cheat."
Try to exercise at least 15-20 minutes a day.
No guilt allowed for slip-ups. It wastes your time and attention. Just get back to the program.
Good luck. You can do it! 
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