Eating better and cutting out empty calories can help anyone lose weight. It does not have to be anything crazy. Just little changes in your diet done over time can make huge changes. I use this example to show you what I mean. If you look out into a room filled with 500 random people, you can look round and pick out people who do not exercise at all and people people who might workout out a little bit. You might be wrong sometimes in this category. However, you can definitely pick out the people that have made a habit of exercising and who do it daily. That constant effort over time makes it obvious. So I want you to adopt the same attitude for yourself. Lets go over some little things that add up to a healthier diet.
#1 Switch out a soda for a water once or twice a day.
#2 Use a little less sugar in your coffee or tea.
#3 If you eat a snack like chips or cookies, eat something good first like fruit or have a glass of water.
#4 This has nothing to do with diet but I like to tell people this because I personally do it and I share it. You do not have to do this but like I said I have fun doing this. If you are getting a snack or whatever at work or at home, do some lunges or calf raises before =, during or after you have it. Just a little exercise like that will make you muscles use more energy which means your body will burn more calories and it helps you build or retain some muscle strength. Plus lunges and calf raises are good for keeping your knees and ankles strong.
Doing this things does not guarantee you will be in great shape, but it helps. Success is the sum of small effort done consistently. So lets get to it.