Need some help to lose weight but...

Hi.
Ok first i will give my stats from when i was healthy and then as they are now.

When i was healthy (17 years old):
Height: 175cm
Weight: 134lbs
Waist size: 69cm (I know it isn't much but i have a small stature)
Regular exercise practices: 8km of jogging (in 1 hour) 3x per week + 1 hour of riding my bicycle around town everyday.

As i am now, not healthy (22 years old):
Height: 175cm
Weight: 160lbs
Waist size: 90cm (lots of fat)
Regular exercise practices: NONE.

Story:
Okay so when i was in high school we had to to some jogging hence why i used to do some even though i didn't enjoy it, i could still do it without problem (i paused for 2-3 minutes every 5 minutes of jogging/running) + i rode my bicycle around taking pauses only to look around or stop for a drink. When high school finished i stopped jogging and just rode my bike around until it was stolen. After that i went to video games.
Anyway later that year i had a depression that lasted about 2 years and had medication that didn't do it for me, i was diagnosed some disorders (TDA, TDAH, OC, Schizo-Typic Personality, and 2 more i can't remember). Now with these it didn't help my case, medication didn't work and consultations fruitless. So until now i had a meaningless existence going around jobs i didn't enjoy, not doing physical exercise because i didn't feel like it, sitting around in my free time because i didn't wanna do anything. These are the past.
Right now: Since meds don't work i'll try doing stuff i really enjoy to bring me joy and cure myself with nature. As for the jobs **** restaurants and groceries i am gonna work on a ranch!

During these 5 years i didn't do any form of physical exercise, and either skipped meals or ate like a pig; mainly pizza and the likes.
I took 26lbs of fat around the belly and hips. I want to lose this fat. 2 weeks ago i started eating what i assume is healthier (the same everyday):
Breakfast:
1 egg, 1 slice of bread with peanut butter, 1 glass of orange juice, 1 bowl of oatmeal, 1 glass of milk, 1 banana.
Dinner:
1 bowl of rice, 1 carrot, 1 potato, 2 glass of water.
Supper:
Variable.

I guess it is a good menu to lose weight but wanted to add physical exercise and came to face with an alarming situation. I went jogging (1 hour after breakfast) at a slow pace (slower than what i used to do) for 1 minute. Paused for 1 minute. did that 4 times. What i noticed is how much my health went down. Because only 4 minutes of exercise and my lungs and heart were OUT. I had intense pain in my chest, and pressure over the heart. I was shocked.
4 months ago i had a blood check-up (because of eating habits), but to my surprise and that of the doctor, all values were fine. The surprise came because of normal values for glucose and sodium. They should have been higher considering the amount of pizza and cookies/cake i ingested weekly.
Then she took my blood pressure (at rest) and the values were normal as well, 120/75.

Now, seeing as how weak my heart and lungs are, is there anyway i can bring them back to health? Because i can't do a little jogging/running, i instantly go out. Is there some form of exercise to work them without being so quickly out of steem? Like walking daily and riding a bike? Anything else?
I am gonna talk about this with my doctor to have my heart and lungs checked because this situation is not normal. I don't know if it can be part of the problem, but at birth i had 3 heart failures and was brought back at the brink. During my childhood i had intense asthma until the age of 12 but it disapeared. I thought, maybe these past conditions had a play in sending my cardio-pulmonary health downward, alas with no exercise and bad eating habits being the major players of course.

Thank you.

 

Are you a male or female lol that would probably be relevant info, ya?

 

Oh sorry haha, i'm male.

 

There are really nice and most informative post. There are very simple way to weight loss is dieting and exercise. You should take low fat and carbs in your diet. You can also use green tea and other salads. Its boost your metabolism and helps you to burn extra body fat. With your diet must take exercise also. For this purpose swimming and cycling are best.

 

While you're trying to lose weight, I would definitely drop the bread and the dairy from your daily intake altogether. Rice (especially white) and potatoes, too.

Cut out or drastically reduce any sugar consumption (you didn't mention what you drink throughout the day-- hopefully not soda).

You need to replace some of those carbs with high quality proteins and fats, as well as some fresh vegetables (raw when possible). Make sure you're getting enough omega-3s as well (from fish, eggs, nuts, seeds, etc.)

 

Brisk walks have been proven to have the same cardiovascular health benefits as jogging/running but without the impact on your skeletal and muscular system. If you live near any trails, hikes through nature will be much more enjoyable then a walk around a suburban or city block. You should also invest in another bicycle, you can usually find used bikes for pretty cheap on Craigslist. Another exercise that has really good cardiovascular benefits and is easy and cheap to do is jumping rope. Since you've gotten so out of shape your lungs are going to burn for a while and your muscles will ache - just expect it and don't let it discourage you. Your lung capacity will increase eventually.

I don't have much advice to offer on the diet. I don't really believe in restrictive diets or even cutting carbs out. I think a balanced diet is key. Get lots of vegetables, fruit, whole grains. Use a healthy oil for cooking - coconut, sunflower, olive oil.

 

Thank you. I'm gonna go with cycling then.

yeah there is still soda. i gotta stop it. thank you for your input.

Thank you for your advice. So bycicle and moutain climbing balanced with healthy nutrition should do the trick. Thanks everyone.