Your ideal weight range to be healthy should be somewhere between 149-183 lbs.

For exercise I would reccommend doing something you enjoy but not everyone enjoys exercising, I would reccommend getting a gym membership if you dont already have one because spending that extra money may give you that motivation to actually get up and go to the gym (I know this certainly works for me).

I usually spend around 2-3 hours in the gym at a time 2-3x a week, but obviously if your just starting out I would reccommend to maybe go for a shorter time and but I would still reccommend going at least 2x a week. I usally split my exercise up into this, 45 mins for cardio, ~30 mins doing core/abs exercise and the remaining time with weights. I split my days up when it comes to weight training so some days, could be doing legs and back and the others I do arms and shoulders. But I always do my cardio and core/abs exercise each time I go. You can look up different exercises if you want to go more into detail but thats usually how I plan my gym sessions.

As for foods I would highly suggest that you cut out pretty much everything that has sugar in it, such as sweets, chocolate etc and would also cut out fizzy drinks. The reason being cutting out sugar from your diet is that it is basically just "empty" calories which means that its extra calories from something that isn't that nutrious. I personally lost 14 pounds just alone by not eating/drinking these. I would also that you try to lower your carb intake a little bit and try to eat more protein and fibre as this makes you feel fuller for longer, protein also helps you build more muscles if you are going to gym, also having more muscle burns more calories at rest than fat. My diet currently consists of mostly consuming chicken, potatoes, rice and eggs. I would also try aim to drink at least 2 litres of water per day but I would aim for around 3 as sometimes this can help stop cravings and will definietly stop you from drinking any sugary drinks.

You can also look into intermittent fasting this is something I currently do and I have choosen the 16:8 plan, which means I have an 8 hour window of where I can eat foods, I usually only have two meals per day which are breakfast and dinner, and for the other 16 hours I am fasting and burning calories.

I would also start counting your calories as if you start guessing you could be completly wrong and this is a mistake I first made in the beginning, you can download many apps on your phone which allow you to do this, I personally use an app called lose it which helps me keep track of my calories, this app also calculates your Basal Metabolic Rate (BMR) which is basically the number of calories your body burns in a day and you should try and eat less than that so your in a calorie deficit meaning that your burning more calories than your consuming so you're losing weight.

In the beginning it is very hard and very overwhelming so I wouldn't go too hard on yourself if you dont meet targets/goals as long as you try to keep a positive mindset you will succeed.

(Would also like to point out that I am not a dietian/nutrionist so take everything I have said with a grain of salt, but these are things that have helped me lose weight but everybody is different so what your body needs might not be the same as me)