I'm 5' 11". When I was on the truck every day, I stayed between 180 and 190. Since I got off the truck 30+ years ago, I slowly got up to 277. That was my weight 2 1/2 years ago when I was diagnosed with diabetes. That got my attention. I knew I needed to do something.
Insurance provided 2 sessions with a dietitian / nutritionist. Here are some of the things I learned to do.
1) Began walking. It was simple exercise. I could even walk around the office while I was on the phone. In a short time I added jogging 2 or 3 miles a day. Not a lot but regular.
2) The portion sizes I had been used to were really about double what I needed. I did not cut out any food, but I tried to eat less, eat slower and I would feel full. I did not want to be on a "diet" and feel like I could not eat something.
3) Drink a lot of water, especially before and during meals. Helps you eat less.
4) Keep healthy snacks around - peanuts, cut up carrots, sliced apples, low-fat yogurt, etc. Always had something handy and convenient when I wanted a snack. Also tried to cut down (not eliminate) snacking late in the evening.
5) Eat a good breakfast and eat something at least every 4 hours. Start with a full stomach of oatmeal or something healthy. Don't go a long time without eating or you will be famished and eat too much too fast.
6) Keep at it steady. Slow but sure. Losing a lot of weight quickly general ends up in putting it back on. You need to make small changes you can stick with the rest of your life.
This morning I hit 227. Down 50 pounds.