Need motivation ASAP

Just start logging.
Don't worry about what you eat, or when you eat, just log it.

Once you have a good rhythm going, look to where you can cut 100 cals.
Once you are good with that, cut 100 more.
Just carry on like that until you think you can set a small reasonable goal with a calorie deficit that you can work with.

2lbs a week is no use if you can't stick with it and feel deprived.
0.5-1lbs a week is much better if it means you can adhere to your deficit.

Until you are comfortable losing weight don't worry too much about nutrition (carbs, fat,protein and micronutrients). There are lots of health benefits just lowering your weight.

Where you can, when you can, do start looking at fulfilling your nutritional goals, but don't let it deter you from losing weight.

Remember food is not good, bad, healthy, unhealthy, or junk. It has calories to fuel your body, and nutrients for good health, you can find the balance that works for you.

The same with exercise, if you can, or want to do it, great, it will improve your health.
If this is going to put you off losing weight, set exercise aside for the time being. Get a walk in when you can, even the odd 5-10 mins is fine.

Take it slow, treat yourself with forgiveness when you err.
It is what you do most days that makes the difference, not the odd day when you over or under eat.

Cheers, h.