I am sure you will find people who have a situation more similar to you than me but here i go anyway.
I think i was about 70 pounds overweight when i started my current diet in early January but i've done this weight loss thing a few times successfully , trying different things and basically refining what has worked best for me.
When i do choose to exercise, i make sure my whole weight loss program doesn't depend on it and that the frequency is sustainable. I am not doing any formal exercise currently because i tend to do it for a while and then lose interest or my routine gets upset and when i stop i have a hard time adjusting my diet to where it should be without exercise so i'm currently trying to lose the weight with no extra exercise though when i'm motivated i try to use activity like gardening and walking the dog on the beach but if i don't do them i don't feel bad about it from an exercise point of view. If you do exercise a key point is don't keep upping the ante to get your weight down. pick a program you think might work for you and just keep doing it. You don't have to do a lot to make a difference. The main difference should come from what you eat.
I try to manage my diet with good nutritional info, healthy whole foods, avoiding totally my weaknesses which is refined sugars - so i quit all of them and as time has gone, i'm more committed than ever to quit them forever just like i did with cigarettes 17 years ago. I'm not saying you should do this too. A lot of people can learn to eat sugar in moderation but so far i've not achieve it. and i know some people tend to binge on other foods like salted chips, and takeaways and stuff like that. Personally i'd recommend those people quit eating packet chips or whatever it is they have no control over. Alcoholics should quit wine but not people who can limit themselves effectively.
I also have mood issues which are part of the cause for my bad relationship with sugar. If you have anything similar to this i would suggest you read this article on seratonin. I had to read it through twice to understand it properly. And now i understand a little more about the relationship between my mood and my binge behaviours.
with out sugar i find i'm ok to eat anything else, though i am much more drawn to whole foods and don't eat many processed foods. Those i am basically against as a regular part of ones diet. Because of other factors like high salt, low nutrient value and so on. But i don't want to spend ages cooking either so i have worked out recipes that are easy for me to make quickly and do the job.
Other things i've learnt on my journey have been to establish habits of eating where the food you like that sustains you is healthy and satisfying and you think you can eat that way for the rest of your life. So what i'm saying is don't go for fad diets where they are asking you to eat bizarre ways. And save yourself lots of money by not buying those diet foods and programs. you can work out a good program for yourself and you can get all the support you need here. At most you might need to buy or borrow a book or two to learn.
Try to get a balance of proteins carbs and fats but each type should be good quality. If you look into nutrition you will learn more about those.
http://nutritionwonderland.com/categ...ng-our-bodies/ this page shows various articles including the one on seratonin that i think you should read. So far i like what i have found on this site and think the people are not in it for commercial gain which means they should be more trustworthy.
Use my fitness pal for a while to help you get a sense of how to balance the macronutrients. But calorie counting itself can take a lot of time so i prefer not to use it daily. Just use it to keep tabs on yourself and major changes you may make in your diet.
keep a detailed food diary.
try to eat most of your calories in three decent balanced meals a day and don't leave the last one til late. I keep my meals fairly close together and try not to eat after dinner which i try to have done by 7pm.
Other people here have reminded me what it was like when i used to work and i know that at the end of the day on your way home from work is a vulnerable time. So have something suitable in your bag to be eaten at this point, or a plan to buy something that will get you home for dinner without ruining your diet plans.
check out my food diary for suitable types of food and recipes. I"m mainly vegetarian though so you will probably want to look elsewhere if you are not. right now i'm working on ways to get more protein in but there's no way I'm going down the low carb route. I don't believe its healthy or necessary.
Sorry don't reduce your calories too severely. Better to keep them as high possible rather than as low as possible. Low cals end up with rebound effects - uncontrollable hunger and stuff like that.
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