Consider the advice given to you about diet. I think it's important to cut out the excess fast food and soda. If you really need a meal, go to subway! Much healthier than McDonalds etc. Try to balance the calories you get from food with the calories you use through physical activity.
Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week. Also try a new activity, ideally a sport you enjoy and ask a friend to join you. I found going to the gym regularly to be difficult, mentally to maintain that dedication is tricky, especially if you work long hours.
Do you have any friends that are enthusiastic about a sport you enjoy? If you do then they can motivate you on the days you just feel like unwinding, because the most important thing is to keep at it. You'll be suprised how sport can actually help you unwind. Swimming for example is very relaxing once you get past the hurdle of struggling to breathe.
