Diet
It is important to never skip a meal. In order to keep your metabolism burning all day it is a good idea to eat small meals throughout the day. Breakfast, Snack, Lunch, Snack, and Dinner. It is hard to incorporate this into your daily life, but if you choose quick, low fat foods like fruit for your snacks, it is managable.
Fiber is a really important part of any diet because it creates the feeling of being full. It is especially important to have a high fiber breakfast because that is when you will consume 35-45 % of your fiber intake for the day.
Choose a cereal that is high in fiber. 10 grams or above is great.
Drinking plenty of water throughout your day will help eliminate snacking when you are not hungry.
Because of the snacks between meals, your regular meals will be considerably smaller. For these meals choose whole foods such as fruits and vegatables. Chicken is always a good low-fat high-protein choice. Always read your nutritional information on the package. For detailed information as what to look for, i would need more info.
It is hard to give you a specific diet to follow without some information about you. If you could post how much you weigh, I could tell you roughly how many calories your body needs a day to maintain your current weight.
Meaning if you consume more than that daily expenditure you gain weight, if you consume less and/or exercise and burn calories beyond what you needed for the day, you loose weight. There is only 3500 calories in a pound, so even small changes in your diet make a huge differance. :)