Good to hear you made some positive progress in your health.I also had gone through similar situation. What I did was to increase the amount of green leafy vegetables and seasonal fruits. In addition, I did exercise like walking for an hour and some muscle trainings. It worked well for me. I still eat whole grains everyday.
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There just doesn't seem to be a lot of room for vegetables in the standard american diet anymore when so much is based on meat and dairy. I always thought I was good at eating my veggies. Now, I realize how very wrong I was. Trying for 2 pounds or more a day now!