Jim

First thank you for the service and second I wish you all the best because of that and your determination to get healthy again. Def. start off slow and simpler to boost up confidence levels. A good example may be cutting off one or 2 chains of fast food except all fast food places you eat at. If you don't eat fast food then right on, try trimming portions by say only 25% so your brain won't tell and your eating fewer calories overall enough to make* the fat to budge. Do that for 5 days your about to create a habit without barely noticing. People get their underwear in bunch over complex stuff when it comes to dieting and get into thermodynamics and all kinds of crazy topics (just visit other topics and you'll know exactly what I mean) but just get back to the basics first for now and up your level of activity a bit. Add a routine daily walk for how ever long you can go. then from there you can start running. Or go to the next level as soon as you feel you can-no matter when that is. Most important is listen to your body. Take your time eating. pEOPLE RUSH THEIR MEALS, as if there was a vacuum attached to there mouth but chew your food thoroughly and what may LOOK like a smaller meal may actually feel like your eating a very healthy portion (but your not cause you trimmed 25% of the meal).
Personally eating only fresh food when ever and till your full is what your body needs and you won't ever need to count calories. Between packaged foods and junk food its always better to feed your body fresh ingredients 100% of the time that is organic. Lean meats and fresh fruit and veges-as much of it as you want and the fat will go away all on its own without you losing your muscles is vital to keep strength and energy way high up. Just some advice I got from someone close whose an expert in this field has a masters and a martial artist. Best wishes sir!