Well I went from a 41 waist to a 34 waist in 6 months by changing my diet because I became type 2 diabetic. Cut out all breads,pastas and soda and eat the 20 best foods for your body. I lost over 50lbs and have kept it off for a year. Simply eating better will do it. Once my health was better I began walking 1-2 miles daily and I do plyometric type exercises.
https://www.livestrong.com/slideshow/554277-the-20-best-foods-in-your-grocery-store/#slide=2
Almonds, asparagus,
avocado, berries (rasp, blue, straw, cran, black), bell peppers, black beans, broccoli, brussel sprouts, butternut squash, chicken breast (baked,broiled, bbq), edamame, eggs, flaxseed, garlic, onion (white)red onion-very good for diabetics, green onion, spinach/romaine, salmon, sweet potato, tomato,
yogurt,
Avocado and yogurt, I don't like the taste or texture.
Another trick is to eat often 5/6 times daily, drink a lot of water as well.
If I do have any bread products, it's whole wheat/multi grain, every once in awhile, I like peanut butter in a wrap and I do eat tuna, salmon or chicken wraps, but I don't buy loafs of bread. I don't even like eating pasta now makes me feel bloated and ill.
Other things that I have learned, green tea is very good for diabetics, I drink 2/3 per day with nothing in it.
I take fish oil, Metamucil tablets (fibre), vitamin d,k, cinnamon extract or sticks melted into butternut squash soup is good.
Cut down red meat intake to 4-6 ounces no more than 2x per week.
I drink coke zero or diet coke, gingerale, root-beer or cream soda no more than 2 per day. I used to coke classic and I won't tell you how much because it was nuts.
I'm a moderate drinker, actually haven't had alcohol since September by choice.