You'll drop a lot at first when you clean up your act. The processed foods are a real killer with tons of trans fats and high fructose corn syrup. Jack Lalane said if man made it, don't eat it. Pretty sage advice.
You may be drinking too much fruit juice which is high in empty calories from sugar with few of the fruit benefits. Try to eat 5-9 1/2 cup servings of fruits and veggies, which means you will have to graze a lot during the day - and you'll gain those benefits others have listed from that. And the whole grains are great, especially for the fiber. Eat all colrs of fruits and veggies as they all create balance. And stay away from refined grains, rice, etc. Anything that was made white - white bread, rice, other grains - has lost the value and gain empty calories.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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