I walk 10,000 steps (about 5 miles) a day. If you have an iPhone, you can track your progress in the Health application, but I use a third party app called Ped

I walk 10,000 steps (about 5 miles) a day. If you have an iPhone, you can track your progress in the Health application, but I use a third party app called Pedometer. In order to reach this goal, I take public transit to work, I walk for about 30 minutes during lunch, and I walk for 20-30 minutes in the evenings. It takes a bit of time out of your day, but the benefits are worth it. I also cut out meat, chicken, and other processed foods from my diet (sweets) because of calorie concerns. This lets me load up with things like raw vegetables which don't have many calories but will make you feel full. If you're not thrilled with cutting those things out of your diet, then maybe see a dietician. Your health insurance may cover the visit. I also make it a point to do daily weighins each morning, speak my weight into my iPhone (since I'm half asleep at the time), and periodically enter all of that data into a spreadsheet. This lets me track my weight and see how dietary or lifestyle changes I've made affect my overall weight.