Just a few things you can do if you have time are:
1. No carbs after 5pm (breads, rice, pasta, sweets)
2. Exercising in the morning before you eat burns calories for up to 12 hours
3. Watch what you eat (count calories)
4. Every calorie in over a certain amount you should exercise to get rid of
5. 2000 calories a day would be sufficient for an average man (women are less say 1500)
6. Make sure you eat breakfast (it gets your metabolism going in the morning)
7. Drink lots of water all day
8. Stay away from regular sodas (that is all empty calories)
9. Eat six smaller meals a day instead of just three (snack in between meals as long as it is healthy)
10. Eat earlier in the afternoon for supper (it gives your body longer to metabolize before you go to bed)
11. Exercise before you eat supper if you are a big eater it will make you want less food
12. Eat slower (you would be surprised how fast you fill up)
13. Eat wheat bread instead of white (half the calories)
Those are just a few things I can come up with off the top of my head
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