What are some changes i can do to lose weigt?

Low sugar/high fiber: I really like the diet recommendations outlined by dr. Lustig in his book "fat chance". It's a low sugar, high insoluble fiber plan. Avoid juices, white breads, white rice, simple carbs and sugars, etc. Increase stringy fiber from fruits and vegetables. Fats (especially good fats) aren't as big of problem for weight gain as might be expected. Exercising alone won't reliably drop the pounds.