Eating is fairly simple, cut those carbs to a min, if I had to guess under 50 grams a day is where I normally end up. The good part is I have a very supportive wife, she eats what I eat. We have almost stopped eating from the can and box, we make our own food. We know what is going in it. I find some pasta is OK but rice is out. Some potatos, but Beer is a big no no.
Exercise is a walk around the parking lot at work every day, 2 laps, about 2 miles. I do this at lunch time, it gives me a break from the phone at the same time, regional manager so it rings always.
I have not lost weight, 6'1" and 210, but I have not gained. I would say not fat but big. In my younger years lots of hours in the gym. This is how we found the diabetes, lost 30 lbs for no reason, didn't put it back on.
Again I cannot say enough about "eat to your meter", but we are all indiviguals and our bodies act differently. So what is good for me may not work for you. Your meter will tell you if you shouldn't eat that food.