Exercise, exercise, exercise
Stop all sugars. No jam, honey, jelly, NO FRUIT JUICE.
No white bread, and only high protein bread one slice per day.
Very lean meat and lean chicken, Lots of fish.
Hemp oil, fish oil and flax seed oil in small supplement amounts (don't drink, these are fats after all)
Two, but better, FOUR servings of greens - any type with your lean meat.
A little brown rice, some quinoa, sweet potato can be your starches. Oats are fine, but no need to get fixated on oats. There are some cool grains out there, like farro and millet for example.
NO and I mean NO white flour of any type. NO NO NO NO WHITE FLOUR. IT is a KILLER.