Hey there, I hope i can give you stern talking to haha!
The Best way to lose weight is to lose it slowly and controlled, no crash dieting, no low carb, no fasting, no lemon and pepper, no high fat, just real healthy food.
People have to understand losing weight is about becoming healthier, not just numbers on a scale, tape worms can make you lose weight, coke can too.
An unhealthy, or uncontrolled diet put you in that situation, doing the same to reverse it makes no sense.
It surprises me how people have the motivation to starve themselves, but never the time or diligence to research healthy meal plans.
Self harming your way to a slimmer body makes no sense.
I personally believe you need to find a personal motivator unique to your goals and situation.
Not everyone has the same motivations. Some people want to get better in a specific sport, some want to be beach and Instagram ready, and some people just want to be there for their kids in the future.
Finding your goalpost, and educating your self on the consequences and rewards of certain lifestyles will give you some motivation.
maybe take some time to google complications of diabetes, or how a diseased heart looks, or colon and breast cancer.
Reducing ignorance on the matter did so much to motivate me, and so far i have lost 40kg.
Regarding food choices, you need a low fat, high plant carb diet. Does that not make more sense to you?
Our brains use 40-60% of our daily intake of glucose.
Evolution chose glucose as our primary energy source since it is a cleaner fuel than fat.
we have two organs dedicated to the processing and storage of glucose, the liver and pancreas. We also store glycogen in our muscles, and shuttle glucose into every cell. Athletes carb load, not fat load.
our bodies would rather burn off extra glucose calories as heat via dietary thermogenesis.
Have you noticed that all healthy/plant foods have most of their calories in the form of carbs? plants are our friends and we depend on them, so do not be afraid of healthy carbs.
This highlights how carbs produce less weight gain than fats:
http://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2
http://www.nutritionfacts.org/video/caloric-restriction-vs-plant-based-diets/
http://www.nutritionfacts.org/video/food-as-medicine/
The conversion of carbohydrates into fat is 10 times less efficient than simply storing fat in a fat cell,
*is that not slightly obvious?
Fat is fat.. our bodies store it so well, if they took a sample, they could tell what foods you ate.
Foods that you think are high carb like, pizza, cookies, donuts.. are actually high fat.
People like to bend reality and warp science just so they can feel good about their eating habits, they do not like the sound of unlimited beans and lentils, they want to enjoy that Tbone steak, ribs, cheese and eggs. but eating high fat offers no metabolic advantage and promotes death and disease.
How industries try to trick consumers:
http://www.nutritionfacts.org/video/the-saturated-fat-studies-set-up-to-fail/
http://www.nutritionfacts.org/video/how-the-egg-board-designs-misleading-studies/
High fat vs High carb
http://www.nutritionfacts.org/video/low-carb-diets-and-coronary-blood-flow/
http://www.nutritionfacts.org/video/paleo-diets-may-negate-benefits-of-exercise/
http://nutritionfacts.org/video/diabetes-as-a-disease-of-fat-toxicity/
Stick to whole plant foods like: yams, plantain, brown rice, bean/peas/legumes, lentils, quinoa, oats, barley, wholewheat pasta/cous cous, sweet potatoes, parsnips, cassava, leafy greens, veggies and fruits!
Get your healthy oils from Avocados, nuts like walnuts, and seeds like flax, chia and pumkin.
These foods are great for you and in the right combos form almost any meal you can think off.
they provide: phytonutrients, antioxidants, fiber, vitamins and minerals. this also helps control blood glucose levels, and cholesterol levels, reduce inflammation, improve blood flow, feed good gut bacteria and prevent against cancer.
since they are high in water and fiber content, they will keep you feeling full for longer.
Also all Humans should be getting a stable and reliable dose of vitamin D3, and B12, and iodine.
D3 is a hormone our bodies make when in contacts with sunlight, and B12 is found in nature, and made by bacteria.
I am not saying go completely plant based, its about reduction over perfection :D I suggest no more than 20g of protein form animal sources.
while you get used to the lifestyle change make sure you track your micros and calories on cronometer, and myfitnesspal.
Not in a "omg I ate too much way" when eating healthy food you have to worry about getting enough calories, so you get to eat more food. Eliminating hunger pain, all while losing weight and getting healthier.
As for exercise, if you are not currently active, please try and go for a 30min walk everyday without fail, or aim for 7000 steps.
Huamans are active mobile creatures, and not being active cuts longevity severely.
Consider doing the couch to 5k program once you are confident with your cardio and knee health.
i had to do week 1 for 4 weeks haha :D
Also start doing body weight exercises at home, it promotes health, and improves flexibility, coordination, tendon strength, and bone density.
Use hundredpushups, very basic but useful training guide. they have squats, situps, and dips too :D
and go to your local park to do pullups
hundredpushups.com/week1.html
maybe challenge your self to reach exercise targets, it feels great getting stronger and healthier. besides having upper body strength is a survival skill for sure, i am now confident i can hang off the side of a cliff for 30 seconds, probs wont help but I'll take it.
once you can do 5 pullups, 15 pushups, 30 squats you can go ahead and invest in a gym membership.
http://www.nutritionfacts.org/video/longer-life-within-walking-distance/
http://www.nutritionfacts.org/video/how-much-should-you-exercise/
all the best :D You can do it if you try, i know you have taken the first step by seeking out information, but the real work does not start until you put on those trainers and step out your front door.