weightloss,
I am so sorry to hear about your less than supportive system at home, but I hope that you are taking time to treat yourself gently and respect every little effort you make.
The biggest thing that has helped me deal with my cravings is to:
1) Make sure I'm eating on a regular schedule. A bigger lunch or breakfast might influence me to eat one less snack, but when I've got a plan (B/Snack/L/S/D), I know the good stuff is coming and try to be patient with myself. If I wait too long between meals, I get this crazy, panicy, "must eat ALL the foods" feeling and tend to binge.
2) Tuning into my hunger. This means both listening to my body when it comes to satiation levels (am I full?), as well as when it comes to cravings (Am I hungry/stressed/tired? Did I just see a commercial/other trigger/situation that makes me feel like I "need" or "should have" this food?). Sometimes, if I'm not sure, I'll have a cup of tea, wait 20 minutes, then ask again. If it's a calorie dense food, I might pull out a single portion, then focus on how much I'm really enjoying it. In general, my motto is "If it isn't damn good, it's not worth my time and energy".
I recently started using the app TwoGrand to track my food intake. I don't count calories, but seeing pictures of your food is a very powerful motivator and learning tool. In addition, you can find other people on the app with similar behaviors (i.e., calorie counting), exercises (runners, swimmers, and so on), current weight, diseases (diabetes, PCOS, you name it), diet styles (THM, low carb, vegetarian - anything really). Once you find those people, you can follow the foods that they track and get ideas of what might work for you (and just plain be inspired). I find it to be a very supportive community.
As for gym-less exercise, I used to do online videos, modified as I saw fit (i.e., regular lunges at a slower pace, rather than jumping lunges; taking down the tempo of a suggested exercise; doing half the reps). When I was also eating in a way that makes me feel energized, I started losing weight with that method.
I really hope that something in this post is helpful to you, and I wish you the absolute best with your journey!