been an age since I posted on this site myself to be honest, but, I was randomly browsing today, and, figured I'd let you know what I've been doing, well, to keep fit, I go to the gym once a day, which, obviously isn't a problem for you with manual labour, but, to keep the weight down, as I have a slow metabolism, I make fruit smoothies for breakfast, with red top milk, and, a pro biotic yogurt, for lunch, it's pretty much the same, and for dinner, I try and have a proper healthy meal, and, I'm trying to change my food types to better suit a healthy lifestyle with the aid of a book by Rick Gallop called: The Gi Diet and to quote directly from the book: "Being on the GI Diet doesn't mean that you have to change your lifestyle radically; it was designed with the real world in mind" and, was recommended by my doctor, the book works by categorising foods into groups of how well the body can digest them, and, what content they have, giving you red zone foods which you can eat once a week, yellow which are a couple of, and, green, which you can pretty much eat when you want [as the book states: "eat until you are satisfied"]
Anyway, I hope this helps out a bit
I'm sure there are many other people who'll have advice on this subject, but, I'd avoid a lot of the fad diets out there, and, always remember, whatever you do, consult your doctor first, it was actually the doctor that recommended this diet, (as more of a change in what I eat rather than diet) having seen the results of some of the other diets people have been on, explaining to me, that whilst some will lose weight they make it dangerous to do so, and, one in particular he told me about can raise cholesterol levels to as much as triple what they should be.
Anyway, hope this helps
"Words have the power to both destroy and heal. When words are both true and kind, they can change our world." -- Buddha