@Richard.Hein: Lactose = Sugar.....drink water instead. I was 250+ end of summer, now I'm climbing down to the 220 mark. I stopped eating too many breads. 4 pieces of bread is enough sugar for a meal. Stop junk food...even snacking kinds of food, like having a big thing of M&Ms at your desk.
Keep it simple to start if you want, but go for a walk each day. Even 30 minutes will take you 3-4km...a nice walk.
Find some eating/diabetes resources...they have info on how much sugar you should be taking in each meal and snack.