How do I get started on a slow, sensible weight loss program?
Make little changes, one at a time, one day at a time. Don't instantly start a dramatic diet, or rigorous exercise program – it won't last.
Try this (and it's enough, believe me): make one food change and one activity change for your first week. If you only eat one big meal a day, eat two smaller ones instead. Or if you drink a soda every day, have one every other day, and drink plain or flavored seltzer at all other times. Or take one big meal, cut it in half (save one half for later) and eat the half you’re not saving very slowly.
For your activity, start by taking a ten minute walk every day, or every other day. That's enough for now, just a peaceful, enjoyable walk around the block or around the house for ten minutes today.
Finally, take a couple of minutes to close your eyes and just be silent. Put your mental attention on your breathing, and let any extra thoughts that come to you float by, like flower petals on a flowing river. Then open your eyes and allow yourself to feel grateful for all that you have. Count your blessings.