Sure. For context, I started about 150-160 lb overweight, meaning that many lbs away from having a BMI in the normal range. I was very obese, BMI in the 40's, I think. I started out by just restricting my calories in my diet (1100-1300 cal each day roughly [1], but I still saw some decent wt loss with up to 1600-1700 cals). My core weight loss diet has changed *a lot* but has generally been a mix of whole grains, fruit, veggies, dairy, and a serving of poultry. Hard to explain in one post, but I can try to be more specific if you'd like. 3-5 meals a day, no I.F., just ate less and I felt less hungry overall. The cravings have come and gone at different periods, though, never totally gone.

For the first ~70 lbs, I was able to lose 10 lbs in 1-2 weeks by staying on the diet religiously each day. I mainly ate the same exact meal plan every day. (I spent a lot of my day thinking about all the great food I missed.) After that week or two, I would "take a break" and get takeout or other nonsense each day for some weeks following that. Perhaps lucky on my part, I wouldn't generally see much weight come back, maybe only 2 or 3 lbs. In summary, my cycle was diet 1-2wks, break for a while until I convinced myself to get back on the wagon, and repeat. It always helped to see that the first few days of dieting were the ones where I lost the most weight, before it slowed down.

To answer the exercise part, literally all I did was take 1-2 walks a day of 30 min each. Not a brisk walk, just walking around the town or our trails. Occasionally I felt like trying to jog or run, or do some lifting, but never got consistent with it. Sometimes I paced around my apartment thinking about how to solve work problems, but that was about it.

Since I lost that first 70 lb, the rate of weight loss has gradually slowed. These days I sometimes lift weights or do cardio to help see a little more loss each day. If I'm consistent, my weight loss is like 3-4 lbs/week, but I haven't done it lately. Gotta get back on my diet soon.

[1] sidenote, that includes fiber calories which I think technically are not supposed to be included. I'm no nutritionist, even though I came up with a lot of this diet myself using some Internet research and Cronometer.