My best tip for anyone who can’t really change their diet too much (for whatever reason) is that you start weighing yourself every other day and cut back a little bit on every portion until the weight starts shifting. Eventually, most people will feel encouraged by that weight loss and want to start incorporating more healthy foods (or eliminate really unhealthy options) and start exercising to speed up the process. It’s not necessary to do a complete and drastic overhaul or to aim for dramatic results. If your body isn’t in dire condition and your life is on the line, then you can afford to go slow. That way your brain will have time to adjust and your skin too. Personally, I prefer to focus on what to include instead of what to exclude. The more good stuff you add in, the more the bad stuff is out crowded.