The "science" behind weight loss is to burn more calories than you consume. That sounds so much easier than it is! But that being said, the best thing you can do is utilize the tools on SparkPeople to figure out how many calories you're consuming. That will give you an idea of what you need to do to burn those calories.
30 minutes a day of walking is better than nothing. Try to walk when you wake up, during a lunch break, or in the evening. You can also do some exercises while you sit at your stations. Leg lifts, arm lifts, curls, tighten and release stomach muscles, etc.
Curbing your appetite will really be up to you. I often suggest drinking more water. But if you're a dispatcher I imagine you can't take unlimited pee breaks. Find some low cal snacks...carrots, celery, etc. Eat several small meals through out the day instead of just breakfast, lunch, dinner.
"What you do today is important, because you are exchanging a day of your life for it."
|1,527 Days since: Drinking an energy drink