Tips from ediet.com

Health & Diet
You should be able to consume any food in moderation -- but you don’t have to. While some studies have indicated that too much variety in choice and flavor can actually lead to overeating, nothing should be considered off-limits to ensure good nutrition and a lifelong fit. Abstaining can often have an adverse effect. Depriving yourself can often lead to an all-out binge.

Fitness
To achieve cardiovascular fitness, the American College of Sports Medicine suggests performing aerobic exercise sessions 3 to 5 times per week. You should expect to see and feel improvements in 6 - 8 weeks.