http://www.bbc.com/news/health-29755469

It would probably work for adults as well.

The child's doctor creates a tailored plan with 15-20 strategies, which
could include:

1 - No crunchy muesli or fruit yoghurts for breakfast - choosing
oatmeal, dark brown bread, meat and fish instead

2 - No fast food or white bread for lunch; choose brown bread, meat,
fish and vegetables instead

3 - Portions served up in the kitchen - no pots and pans at the dining table

4 - Plate proportions for dinner should be: half vegetables, a quarter
brown rice, pasta or potatoes, and a quarter low fat fish or meat

5 - Wait 20 minutes before having second helpings - this allows time for
the body to feel full

6 - Feel satisfied after each meal

7 - Only two pieces of fruit per day

8 - Fast food only once a month

9 - Sweets only once a week

10 - Snack only once a week

11 - Limit juice, iced tea, cocoa, soda or lemonade to once weekly -
only half a litre in total

12 - Cycle or walk to school

13 - Organised physical activity eg dancing, handball or gymnastics

14 - Free physical activities like walking/biking after school, walking
the dog or trampolining

15 - Screen time (television, computer or tablet) limited to two hours
per day

16 - No television/computer access until 5pm

17 - Set a regular, early bedtime