Find an aerobic exercise you enjoy (biking, running, swimming, whatever) and maintain around ~70% of your max heart rate for an hour or more per day. One mile a day is a start, but you'll need to slowly work your way up.

Eat a well-balanced diet, like a mediterranean diet. Eat meat rarely, junk food and condiments never, and a variety of fruits and vegetables. No juice unless you squeezed it yourself. No white bread. If it's been processed, it's probably not worth eating.

Weight loss = energy in < energy out. Exercise (a lot) more, eat less.