Newbie needs to lose weight

[Graim]

Hello, I'm tyler. I'm 27 years old, I have 3 kids, clinical depression, I weight 320 estimated because I don't own a scale, I've wanted to lose weight and get into shape since I was 21, but instead I took up smoking and decided not to Do anything for myself and increased weight from 200 to 320 in 6 Years, growing more and more depressed and wanting to lose weight but not being motivated enough to do So.

I've recently started to motivate myself to do more, however I don't know where to start. I can't afford a gym membership nor do I have the time with 3 kids to go to one, I have 0 workout equipment but I don't believe I need any. In the past I belive I've pushed myself too hard and tired myself out which is why I'm here looking for help finding a good starting place and going from there.

So, I guess I'm looking for suggestions mostly. Just to start getting more motivated and some obese beginner workouts.

[Boss Man]

Hi Tyler, good to talk to you.

What I suggest is you do a workout that can be done in your own living space when you want to, so I'd recommend this sort of thing, which will be body weighted stuff.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Good mornings, 2 sets 10 reps

Vertical flyes, 2 sets 10 reps

Bent over Rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 30-45 seconds.

You could increase the planks by 5 seconds a week, until you're doing around 75-90 seconds.

You do this workout 3 times a week every other day.

As for the diet what times do you eat and what foods do you eat at those times?