I’ve dropped from a BMI of 32 to 25 without resorting to unpleasant “health foods” or starving myself. My advice would be to just keep eating whatever foods you’re eating now, in the same quantities, but gradually increase the time you spend exercising every day. The exercise will create a energy deficit and lead to weight loss, as long as you don’t eat more.
Once you can burn 250 calories a day (say, a 3-mile walk), you’ll lose 1/2 a pound a week. When you can burn 500 calories (say, a 4-mile run), you’ll lose a pound a week. And so forth. The advantage of this method of weight loss is that you don’t have to restrict calories to deficiency levels, but also that you’ll build up your fitness level. The downside of the method is that it takes patience and hard work.
My own experience was that weight loss was very slow at first because my exercise capacity wasn’t that great. I got tired before I burned many calories. As I got in better shape, however, I could work out longer, burn more calories, and lose weight more rapidly. I lost more in the last three months than in the six months before that. It gets much easier if you stick with it.
You can lose weight on a perfectly normal diet (of whatever you like to eat), and without restricting calories, as long as you make exercise an important part of your daily routine. You still have to moderate portions, but you don’t have to do anything extreme.