Perhaps the single most important thing is to stop going out to lunch at work. No fast food. Become a "brown bagger." Several people I've worked with over the years have tried this advice and, when they stuck with it, their average weight loss was in the 20 pound range. You may also find you save money.

Go ahead, spoil your appetite. Don't let the memory of Mom saying those famous words stop you. If you are hungry, eat a snack. Just make it a piece of fruit (I'm partial to bananas and apples). If you allow hunger to build up, you are bound to overeat, or become frustrated with your "diet." Eat like a bird: several times a day, small health meals/snacks. Keeps the blood sugar up and something in you to keep your energy up and your tummy full.

Walk, walk, walk. Start at 1/2 hour a day, try to work up to 1 hour.

Dump the idea of "going on a diet." If you go on something, you can go off. Recognize that you are making permanent changes in yourself, which are reflected in what you do and eat.

Give it time. You didn't get this way overnight, so the weight won't go away overnight. Your body has been trained to think that the way you are now is "normal" and will fight the new you. One year is a good time frame for results. Remember what Martin was able to do (with considerable fine effort)in the "Fat tracker" thread.