Per my doctor, I stayed away from grains, pasta, potatoes,... I do eat lots protein (yogurt, chicken breast, ..) and frozen fruits. At the beginning, I did %90 to %100 cardio, mostly walking, and gradually to %30 cardio, mostly running(5k) and %70 resistance, mostly weigh lifting. There is no hidden secret. The answer that I came up a long time ago, all the goals are achievable by simply changing the life style toward that goal. Thank you for asking and Enjoy the new you.