All of the details of excercise and the nitty gritty of diet restrictions just confuse the basic issue of stop eating crap. Yes get more excercise. It's good for you and you'll feel batter. Don't worry about reps and carb loading and gatorade and stuff. Just move your butt.
To lose weight stop eating crap. Don't worry about the specifics of how many grams of this or that to eat in a day or how many calories to have per hour or how many carbs are in fruit. You didn't get fat eating fruit. Nobody got fat eating fruit: Gee, I need to drop fifty pounds--must be all that fruit! I don't think so.
When you have to drop the last 5 or 10 lbs then you can count your calories and start reducing them, but you'll be shocked at how much progress you make by not eating cake, cookies, iced cream, donuts, fast food, fried food, or any other crap we call food but isn't really. Eat lots good healthy fruits and veggies, some lean meats, and some whole grains. And go to bed hungry--you'll have a nice breakfast in the morning.