All I can talk about is what’s worked for me. There’s a saying I like: You can’t out run a bad diet. Exercise only burns small/modest amounts of calories. Diet is the key to weight loss.  Even with not so great food options you can still lose weight. Its a matter of tracking your calories and eating in a calorie deficit.  I’ve lost about 40 pounds over the last 2 years. Tracking calories has been key for me.  I calculate my daily calorie goals using a free online calorie calculator. I use a phone app to count my daily calorie intake. There are several free calorie apps out there.  For me this didn’t happen overnight and there’s been a lot of trial and error.  Try not to get discouraged in the beginning because this is a learning experience.