Working out and dieting isn't something you do when it's time to lose weight; you need to make working out and eating right a part of your life.
I'm 52 yo, 5'9" and weigh 155#. I work out three times a week minimum, but I don't drink sodas or eat potato chips. I drink water and snack on nuts. I eat well, but I don't eat junk food ever. I don't eat at McDonalds, BK or any other fast food unless there's no other option (there are always better options). Wendy's isn't too bad but I haven't eaten there in years.
Although wheat, dairy and sugar are a mainstay of the typical American diet, studies are finding that they are problematic and contribute to weight gain. Pizza? Forget it. The bread and cheese are killers – sugar and fat.
Most of my diet consists primarily of either beef, chicken or fish,and green vegetables (string beans, peas, broccoli et al). Japanese and Chinese cuisines seem to work well, although the jury is still out on white rice. I used to eat lots of fruit but the sugar was keeping weight that I wanted to lose. I reduced the fruit and lost 8 lbs.
Working out is a combination of weight training and aerobics. My routine is mostly weight training, but I’ll put in an intense 20 minutes on a stationary bike before I get to the weight room.
The above is way over-simplified but that’s the gist of my regimen.
Good luck.
Edit: Bogie, I missed your post before I started typing. Right on.