One component that most diet plans include is exercise. Add X number of hours doing this every day and so on. And considering that exercise increases your calories burned, it can help. But I don't know about you, but I'm a lazy bitch, so forcing myself to exercise just makes me feel worse! So I would always start strong and burn out quickly, stop exercising, and then feel like I was failing.
But I realized something a few years ago. Exercise IS NOT required for weight loss! I lost weight with just controlling my calories in. Which, incidentally gave me NO excuse to quit! After all, if I can lose weight without having to force myself to do stuff I don't like doing or can't do very well, then why wouldn't I?
That's not to say you shouldn't exercise if you can! Exercise is good for so many other things to keep you healthy that it is something you should consider doing. If you have a physical issue preventing you from doing much, that doesn't mean you can't ever be active. It just means you have to be more careful. Just like when you start rebuilding your eating habits, it's ok to start small and build. That's what I ended up having to do. I have serious asthma, so I never wanted to exercise because the few things I like to do I can't for very long, so I figured what's the point? But then I realized that it's not about 'exercise', it's about being more active. Every little bit counts, no matter what people say. Even if all you do is park further away from the entrance or walk every aisle of the grocery store. That's steps you weren't getting before, and you can build from there. I went from walking slowly down every aisle of the store to walking at a normal pace through every section in Ikea. I wasn't burning more than about 200 calories at most, but I was moving more. Then, as I needed a phys ed credit for my degree, I took a walking class. The teacher didn't care how fast we walked or what we did while we walked, as long as we showed up and tried, we got credit. When I first started, I could go very far or fast. I would essentially amble for the whole time, and never made it very far. But slowly, I was able to walk a little faster and go a little further, and by the end of the semester, I could walk as fast as HSpoon on his walks, and for about as far too. I still don't really like walking, but with my music and app, I can distract myself enough to keep going, and my asthma is slowly improving. All from starting small and building that foundation.
But all that was done simply to get be able to join HSpoon's walks. Not for losing weight. The more I was able to do, the more it added to my calories out, which meant that I could have more to eat, but my weight loss was planned WITHOUT exercise. Because I certainly wasn't going to do it every day, and I didn't want to have to compensate for those off days!
Ok, that was a long and rambling story. What the hell is the point??
The point is that if you don't like exercise, it's fine. You can lose weight without it. Focus on calories in for now, and if you're not exercising, add that in slowly when you can. Exercise is good for you in many other ways, but if you don't relearn eating habits, it's not going to help that much.