Well... you got my mental support
I am no coaching expert so will only tell you what has worked for me (22 pounds in 9 months so far) is to not make a hard rule to say "Never!", but make small changes in the every day life:
1. Chocolate (my great sin) or other candy, cake, burgers or whatever: only once a week (saturday for me) except for special occasions (big birthdays, weddings etc.)
2. Don't skip meals, BUT only 1 portion for every meal (and not a HUGE mountain of a portion). This was actually a big sin for me. Always taking 2 or 3 portions, because it looked good, tasted good and I wouldn't want it to go to waste. Now... only one portion except for those BIG occasions mentioned above.
(a mental tip if you have a hard time telling yourself to stop after one portion: tell yourself to wait for 10 minutes after eating portion number 1 - your brain/body needs time to realize that you are no longer hungry)
3. Mix my favorite foods with something healthy. You can often introduce a healthy ingredient to your meals (carrots, beans or whatever you actually like). It will take up some place of your 1 portion where something not so healthy would usually be.
4. This one is hard: I live a busy life and used to tell myself that I had no time to exercise. Well, as it turned out that wasn't exactly true... I set the alarm to half an hour earlier 5 days a week and use those 30 minutes to do some sort of workout (doesn't really matter what it is: running, a FAST walk, riding a bike, push-ups etc) PRIOR to taking a shower. It's hard in the beginning, but afterward you feel AMAZING !!!
Personally I run for about 25 minutes and do some push-ups.
In the beginning it is VERY hard to get up earlier for workout. After 4 weeks, I wouldn't do without it!
Above 4 small changes has stopped me from not only gaining weight, but also loosing some. But the biggest advantage is that I FEEl great . such a difference. I know that you can loose weight faster, but I don't want to say goodbye to all the "good" stuff and eating things I don't really like. This is something I can keep doing the rest of my life. Eating stuff I don't like would make me stop after 2 weeks.
There are many false statements out there, but the bottom line is to consume less calories than you use. That will make you loose weight.
If you are not used to running (or just hate it), run intervals:
Week 1
Run 3 minutes - walk 2 minutes - R3 - W2 - R3
Week 2
R3 - W2 - R3 - W2 - R3
Week 3
R3 - W2 - R3 - W2 - R3 - W2 - R3
Week 4
R3 - W1 - R3 - W1 - R3 - W1 - R3
Week5
R4 - W1 - R4 - W1 - R4 - W1 - R4
Even if you feel you can run more in week 1 - DON'T: Your body needs to get used to the "abuse".
I wish you the best of luck with the project.
The benefits are HUGE !!!
My personal main motivation was becoming a father. I wanted to be able to play with my daughter and to live long enough to see her become a women!
Personally I still need to loose around 18 pounds and I will get there by next summer - no doubt in my mind