Ah, one of my favorite subjects. I wrote a ten page paper on this last Spring.
I like to tell people about things to add, not things to take away.
We should be eating 5-11 servings of fruit/vegetables per day. By the time you eat all that, you won't be so hungry for the bad stuff.
Think about WHY you've gained the pounds that you did. You probably know the reason. Start by changing a small thing or two. My husband and I resolved to replace our lunches with salads (he decided that's what he used to eat for his lunch in college, 25 pounds ago, so maybe that's what he should go back to). Just think, in doing that, (depending on what you formerly ate for lunch) you can save, like 300 calories or more. And don't eat nasty salads, eat tasty ones. Go to the salad bar and pile on the raisins, tomatoes, sesame seeds, olives, etc. Use the good lettuce, or whatever you like.
My personal resolve is to
1. Walk to and from work when temperature is above 32. It's a 30-35 minute walk, and waiting for/ riding the bus takes 25 minutes. So why not?
2. Eat salad for lunch. (okay, I also add a side of dinner roll and fruit salad, but it's still healthier than a slice of pizza).
And I would stay away from the juice. It's mostly sugar. I like the above poster's idea of mixing 1/3 juice with the rest water. Then it's 1/3 the sugar.
Finally, there's basically a new push for healthcare providers to tell their patients about WALKING and TAKING MORE STEPS throughout the day rather than saying go run on a treadmill. The truth is the majority of average overweight people are not going to go from sedentary to attending the gym regularly. But they CAN start walking 10 minutes per day. Each week increase it about 5 minutes until you get to 30 minutes. Goal: walk 30 minutes most days of the week. (moderate intensity).
My advice is free. :)