This is all really simple:
1) Stop eating out on weekdays (and if you have to, eat salads w/o dressing or cheese)
2) Eat really well Monday to Friday (yogurt, black-coffee, salads w lean proteins, oatmeal, apples/bananas, nuts, fish oil, whole wheat pasta etc. and no junk whatsoever)
3) Run 4k 2-3x per week, lift weights 30 min 2x week.
And, this is neither a "diet" or "program" Its a lifestyle and ever ongoing effort. Boring? Not really, I eat whatever I want on weekends and that's enough for me. Monday to Friday is only work anyway. (My BP, cholesterol, sugars etc. is prime and I am 6ft, 160 lbs ~35yrs old)
"If everything is coming your way, you're in the wrong lane"
BMW 328i (to become sth else)