re: Nearing 50 and Hit Rock Bottom

Focus on the science behind losing weight and diet is most important so start there. Find a TDEE calculator online and see what your maintenance calories are. Track what you eat using Mike’s Macros or a similar app. Stay 500 calories under your maintenance calories and watch the weight fall off. You’ll lose a lot the first week or two due to water weight and it’ll make your feel good and your clothes will fit better.
After that it’ll be 1 lb a week as 1 lb of fat has a caloric energy of 3500 calories.
500 cal. daily deficit x 7 days = 3500.
Try to hit 0.8g of protein per lb. of body weight a day to limit muscle loss during fat loss.

After 2-3 weeks you can move to exercise. This will help increase fat loss and change your body composition.