For starters, this is not a "diet". Diets have beginning and end dates. This is a program that will help you develop new healthy habits that will change the way you look and feel for the rest of your life. It is a journey, a journey toward a healthy lifestyle. By joining SP you made the first step on your journey to better health!
Tracking your nutrition and exercise/activities on the "my Nutrition" and "myFitiness" trackers is key to success. Familiarize yourself with it and use it daily. Also, get active! Join a SparkPeople team of your interest for great challenges to get you started. There is a team for everyone, no matter how much we weigh or what our physical abilities are. Team members offer an abundance of support, encouragement, and advice.
There are loads of exercises to follow on this site. Check out the links below for suggestions.
I invite you to visit my SparkPage. I'm confident you will succeed in reaching your goals!