I need to put some effort into this again. My effort/changes are simple. (I've had past medical issues that conflicted with exercising and my heart goes out to you.) It just isn't as easy as it used to be.
1. Smaller plates
2. Water
3. Leave at least one bite uneaten.
4. Try to eat until you are just short of not satisfied. Brains don't get the message and we often enjoy eating until we feel full.
5. Don't put enough food on your plate, eat it. You can always eat later.
6. Write down what you eat somewhere
7. Plan menus, check out library books for inspiration. Shop healthy and you'll eat that way.
8. Exercise anyway you can. Sitting and exercising is possible. Just do what you can. Access to a pool would be awesome, walking is great too. You library likely has some great dvds you can check out, not to mention books.
9. If you have an off meal, day, week what ever...don't sweat it. Eating healthy and exercising are just a part of life.