re: Nearing 50 and Hit Rock Bottom

Start with your diet. You can go scientific, calculate maintenance calories, plan for a 400 calorie deficit, and execute. Otherwise, you could try adjusting your lifestyle.

It doesn't have to be rocket science. Actively make healthier choices. Choose nutrient dense foods instead of calorie dense. Go on walks, go for swims, go for bike rides, play tennis, etc. You would be surprised how small adjustments in the food you eat and activities you participate in could affect your body and mind.

I know it sounds obvious but the more simple you keep it, the more likely you are to continue. Restrictive fad diets fail because of burnout and lack of lifestyle changes following the diet.

Once you get your diet in a healthier place, then you could focus on calorie deficits and weight training.