i believe it is best to eat 5-6 small meals a day, which will boost your metabolism and cause your body to ues your food more effecently instead of turning into fat. each meal should be alot smaller than a normal meal, or maybe a snack. here is a link to a site that will estemate your body mass index and how many calories you burn in a day to give you a range to shoot for. basicly if you don't burn as much or more calories than you eat you will gain weight. so eat less to lose weight.

carbs are fine as long as their not sugar or white bread. lots of veggies and fruit. if your not already, start to take a multy vitamin to both curb your appitate and help your body recieve minerals and vitamins that may lack in your diet. flax seed oil is good too.

as for working out, i would do alot of cardio work. some distance running and some speed work would be good. and if possable some weights, but if not just some regular fitness exersizes like pushups, situps, thrusts, ect.

well, i've been studying this for a couple of months now to help me stay in shape and improve.