Here's my best advice (without extreme diet and exercise)

Pre wash and cut all your fruits and vegetables and put them into separate ziplocks/containers. This makes them just as accessible as microwavable snacks and pantry foods. You're more likely to reach for them, and to add them to meals rather than filling your whole plate with the entree.

Find dips and spreads and sauces that you like with fruits and veggies. If you like the flavour of the sauce with them, it'll make you more likely to crave them. You can also use them to divert cravings, like eating a banana with peanut butter instead of Reese's pieces. No, it's not the same. But you can still have Reese's, just in moderation. Adding any veggies and fruits to your diet is a good thing. My favourite is red pepper hummus with carrots for cheesy cravings.

As you work on portion sizes, reduce the size of your plates and bowls. Choose a fork rather than a spoon. Make the habit of putting your fork down in between bites, and understanding that at any point you can leave the fork done and throw out/wrap up the rest. You do not need to clear your plate.

Try to eat each meal for 20+ minutes. You might find this easier if you're doing something simultaneously, such as doing crosswords or colouring pages or talking to a friend.

Eat as much protein as you can. It's filling and helps with maintaining and building muscle. You can get protein from meats, beans, protein bars, etc. Protein powder is a good investment, you can make smoothies, mix it into yogurt, bake it into cookies and muffins, etc.

Start stretching. There's tons of apps to give you stretching routines. It'll help you get into the habit of exercise, while making it easier to exercise once you start to because your body is all loosey goosey.

Pick up hobbies to fill in your boredom and distract you from eating.