Learn to mention no.
Use nonfat yoghurt and mustard or horseradish rather than mayonnaise in your salad.
Try your white potato with condiment rather than soured cream.
Be cautious of white foods– bagels, potatoes, breads, food and rice.
Watch your portion sizes.
Eat fish high in polyunsaturated fatty acid fatty acids like mackerel, salmon, sardines and herring.
Do a slow burn elbow grease in strength coaching and see if less is additional.
Take a hike.
Try interval training- short bursts of intense activity with periods of rest.