Pretty set schedule for me.
Sunday - Run at least 20 minutes at a 7 minute per mile pace. Light Strength training
Monday - Run at least 20 minutes at a 7 minute per mile pace. Light Strength training
Tuesday - At least an hour of pick up basketball, usually more.
Wednesday - Run at least 17 minutes at a 7 minute per mile pace. Light Strength training
Thursday - At least an hour of pick up basketball, usually more.
Friday - Occasional rest day if hurting from basketball, but usually at least 17 minutes of running at 7 min per mile pace with light strength training
Saturday - Run at least 20 minutes at a 7 minute per mile pace in addition to a usual Saturday hike/walk.
Diet wise, avoid processed foods as best I can: fruits, nuts for snacks. Avoid boxed, processed dinners. Avoid snacking after dinner.
My official diet tip is as follows. Avoid anything with added sugars or processed foods in general. I am by no means a big person and didn't really need to lose weight, but about 3-4 years ago, I decided I was done eating foods with added sugar for a while. My wife and I only kept foods with a single ingredient on them in them house to snack on: fruits, vegetables, nuts.
Without even trying, I lost 10 pounds in a month simply by avoiding processed foods with added sugar while keeping a moderate exercise routine. I found that the fruits, nuts, and veggies suppressed my appetite far more than any processed foods ever could, causing me to not only eat healthy but less at the same time.