Similar goal & circumstances. Here's what I've done & it's worked so far. I'm 100% certain dozens will be along shortly to criticize me and tell me what a fucking dumbass I am and what I'm doing is all wrong. I accept that.
52 yo, 5'9" 200# on March 1
Goal: get my BMI into the normal range 165-170# by my July physical. Get my HBP into acceptable range to avoid an increase in my med dose. Hereditary HBP. Diastolic creeping towards 90+
Bought a FitBit Charge 2 to help me keep track of my HR, resting HR was in the mid to upper 80's, turns out it and the app and the dashboard are a very useful tool to me. Was worth the money.
Candy & sweets are my addiction, every bit as much as an illicit drug. Two bags of candy a week wasn't uncommon. Quit cold turkey. Gave up other carbs, crackers, honey on peanut butter on crackers, potatoes, rice, pasta etc. Anything with added sugar when possible. I get my carbs from vegetables and other non carb foods. Only sweets I have are raisins or craisins. 1/4 c. will be my desert on some days when I really need a sweet fix.
My weekly 6:30 AM routine, I do a so called circuit training routine on my Bowflex which I've had for years. Upper body all the way to the calves. 11 different exercises total. It takes about an hour. I do this M-W-F On T-T-S I run 5k or a little more; 3.1-3.5 mi. On a treadmill primarily but I also run on pavement when I can. Takes about 35 min or so. It took about a month of a walking routine to get to that point. I ran two consecutive GPS measured 5k's and my pace is 8'30". Probably better than that now since that was measured around April 15.
My diet is as follows. No breakfast. Just coffee. Gave up powdered creamer and use half & half instead. Stevia for sweetener. If I actually feel hungry, stomach growling I will have a Quest protein bar. Or an egg with 2oz of sausage or a slice of bacon. 98% of the time, no breakfast.
For lunch I have a shake; two scoops of ON whey protein in 16oz of Silk cashew milk. Sometimes I put a banana in with it, other times I save the banana for a 3PM snack. I also toss in 1/2 tsp of guar gum to thicken it a bit. If I add the banana to the shake, I find I'm not craving anything mid-day. So it's an either or. If I don't have time for a shake, I have a Quest bar.
For dinner, typically a huge salad with good fats, olives, walnuts, avocado lots of other stuff jalapeño peppers etc. and 6oz +/- 2oz of meat by itself. This week it's venison & lamb patties. Chicken thighs, steak, all good.
For snacks; walnuts, full fat cheese, all natural peanut butter & cashew butter, venison summer sausage, smoked venison sausage. Pretty much fat & protein for snacks.
I weigh and track everything including condiments in the app. I set my weight loss goal at 2# a week and so far it's been spot on. With my 170# predicted to be June 5th. As on today I'm at 176#. On average I'm consuming around 1500 cal. day. I like to burn 3000 cal/day as tracked by the app which isn't 100% accurate, I give it 80% at best.
In addition to the weight loss, I'm gaining some muscle tone. The fact that I can run 5k consistently and not be crawling on the floor half dead afterwards is something I never expected at my age. My cardio score VO2 Max is 48 according to the app. I was taking Prilosec every day, haven't taken one since changing my diet nor any antacid for that matter. BP is trending down significantly and my resting HR is down 10 BPM. Forgot my weekly BP check yesterday.
ETA: My typical macro average is 20% Carb, 30% Protein, 50% fat, 1500-1600 daily calorie average.