DO NOT:

-drink any beverages with calories
-eat fast food
-consume transfat
-consume high fructose corn syrup

DO:

-3 servings of fruits and vegetables EACH per day
-complex carbohydrates
-high protein, low/moderate carbohydrate diet
-HEALTHY fats: flax, avocado, nuts, fish oils.
-20g of Fiber per day

Read the "what a bodybuilder eats" sticky post for a more complete list of foods.

The best piece of dieting advice I ever got was to think of your diet in terms of the healthy things you are adding to it, not the things you are depriving yourself of. If you add enough healthy things to your diet you will find that you are not hungry as often.

For weight lifting, do full body workouts based on the major compounds movements, which are: Deadlift, Press, Bench Press, Squat. When you start, you could probably go a long way just doing calisthenics (pull ups, chinups, pushups, cardio workouts) to ease your way in to a more serious routine. If you are as out of shape as you paint yourself to be, the first 3 weeks are going to be hell so take it easy at first.

Any routine that doesn't include the 4 lifts I mentioned would not be considered a serious routine by anyone on this board who knows that they're talking about. They are extremely difficult to do correctly if you lift by yourself. I recommend the book Starting Strength by Mark Rippetoe. Read it three times, and take lessons if necessary.