I agree with doing daily accountability. There is a thread started here for that. I also use My Fitness Pal and log before I eat. Then if I see it would put me over, I would modify my serving or change what I am going to eat so I won't be over. (That being said, I have had a couple of "over days" but was okay with it, because they are very few.)
I exercise every single day. Even if it is only walking for 20 minutes (which happens once or twice every two weeks.) Usually I do 30 minutes or more of walking with a few minutes of running mixed in.
I have started and quit trying to lose weight so many times. I would just get the "why bothers" which depressed me and led me to emotional eating, which of course led to more weight gain.
This year is different. I have never been so dedicated, so commited, and so **** bent on getting healthy. My best friend died suddenly last year of heart failure. In a way, getting healthy is my way of honoring her memory. I don't want to leave my children motherless as her child now is.
You CAN do this! Come here daily and read posts, answer what you feel like answering. Log everything in an app like My Fitness Pal. Measure everything. Drink 16 ounces of water about 20 minutes before you eat. Only drink water or no calorie drinks. These are all things I have been doing and really help. (I was a serious Mountain Dew addict for years, by the way! At one point I was drinking a liter daily by myself! Ugh!) I gave up the sodas cold turkey.
I have to say about 2 weeks in I had an emotional break down. I hated that I gave up so many things I loved, hurt from exercising, and was feeling deprived and depressed. Nothing, no one, had prepared me for that. It almost did me in! But I pushed through those intense cravings and now I can not even drink a soda!
Eat some form of protein with every meal. High fiber foods will keep you from being hungry longer.
Welcome back, keep at it, and when you feel like giving up, GET up and walk instead.
You can friend me on My Fitness Pal (RavenWolf1977) if you sign up.