Plan your meals to include foods high in complex carbohydrates (fruits, vegetables, grains and starches). Reduce the fat in your diet to below 30% per day.

Fat has more than twice as many calories as the other two main food forms(nine to four grams per protein or carbohydrates). Because your body uses less energy processing fat than other food types, more of its energy is stored as fat. There is some fat that is essential to your diet, but the majority of people eat almost four times as much fat as they really need. To have a healthy diet the average person needs to have only 10% of their calories from fat.

Changing the landscape of your plate can help you rein in portions. Aim to fill half of your plate with vegetables, a quarter with lean protein and a quarter with whole grains.
That will stop the propensity to load up on calorie-rich starches.

Losing unwanted weight safely and quickly is a day-to-day struggle that most Americans face. Whatever your reasons are for losing weight, successful weight loss and healthful weight control depend on reasonable goals and expectations. Knowing your Body Mass Index will help you determine how much weight you should lose, to lead a healthy a full life.
Body mass index (BMI) is a measurement based on height and weight as it relates to body fat, and can be used to determine how much risk a person has of developing certain health problems because of his or her weight. As a point of reference, someone with a BMI of 27 is approximately 20 percent overweight