cutting out the junk food and exercising a couple times a week should help point is you already see things are going the wrong way so do something about it now before it gets even more out of hand you might have to start preparing healthier meals or snacks to take with you to work and to eat after work when you are too tired to be bothered with cooking a meal why do many people eat junk food? for one it's much easier to go that route than to go to the store, buy ingredients and then prepare them make the necessary adjustments in your lifestyle before you tip the scales over 300 pounds good luck