First and foremost.... stop your intake in extra oily and junk food...... You don't have to starve just to be in shape... eat food in the gap of every 1/2 hour or 1 hour.... (preferably eat small meals)
Portion size - plan before you eat the size of food going into your belly. Get a regular size bowl and fill that with a reasonable amount and learn to eat that ACTUAL AMOUNT or less each meal time. Calories - learn to estimate your daily calorie use (age, activity level, etc) and be sure not to consume more calories than you are using. FAT - eating saturated fat from meat, butter and cheese is unhealthy and causes cholesterol blockages and hardened arteries so cut down on saturated fat. Exercise - talk to a nutritionist or health professional to give you ideas on adding walking and other activities to your daily life. Strength - muscle strength will raise metabolism and give you more energy so find ways to safely work on building your muscles up or maintaining to avoid losing your current strength. OK not meaning to get off topic but it's important to do the right things MOST of the time or you will be miserable and crash dieting forever.