I am only 18 and weighing 160 pounds. Yet I am only 5'6 that makes me overweight.
My advice, I'm not a nutritionist but I have a diet that works for me. I'm not over weight and I have plenty of energy.
1. Eliminate as much sugar from your diet as you can. This does not mean the sugar in fruits. It means things like, ice cream, candy, desserts, ect. Not only that but make sure the other things you eat are not loaded with sugar to make them taste better, like bread, and other processed foods.
2. Don't drink milk or consume any dairy products. The reason is, they inject cows with hormones to make them produce more milk and meat which in turn you who drink the milk and these chemicals effect you the same way. These hormones will make you fat and damage your metabolism because that is what they effect in cows.
3a. Eat a lot of fruit and veggies. With the veggies try to do them as raw as possible and without toppings, like dressings or cheese (I know cheese was addressed in 2 but needed to be mentioned again.) I eat a large bowl of fruit a day, which consists of 2 bananas, 1 apple, 1 orange, 2 kiwi, about a dozen green and red grapes, and about a half dozen strawberries give or take and finally half of a cantaloupe. All chopped up so they are easy to eat. It makes a nice easy snack too through out the day if you don't want to eat it all at once. You can substitute any that you don't like or more if you like others.
3b. For veggies I make a green leaf salad with no dressing, carrots, cucumbers, tomato, finely chopped broccoli and cauliflower. Occasionally I add in fresh spinach. Try to stay away from frozen veggies, you want them as fresh as possible and the least amount of processing so you get the full fiber content and maximum nutrition. Processed frozen veggies tend to have a break down of their nutrients so they are pretty much only fiber by the time you cook and eat them.
4. I don't eat very much red meat if at all. I mostly stick with free fish that I can trust and poultry.
5. Stay away from grains like corn. Corn is not even processed by your body at all it is pure 100% fiber, so unless you need additional fiber which you probably don't need if you are eating plenty of raw veggies and fruit corn is not necessary at all. It is not even a vegetable like most think that it is. However rice is also a grain but it is far better than corn. But the important thing about rice is to try and get it less processed as possible which means eating the wild grain version which most people have a hard time cooking. Stay away from that instant rice it is nothing but fiber and additives that do nothing good for you.
6. Potato are great for calories if you are very active. If you are not very active stay away from them or eat them only occasionally. Try to eat them less processed as possible, which means stay away from french fries, potato chips ect. If you really must have fries, make them yourself with fresh potatoes and bake them instead of fry or deep fry.
7. Do not drink any soda or fruit drinks. They contain high amounts of salt and sugars which is basically liquid diabetes. Don't do orange juice or anything that comes from a concentrate, like apple juice or grape juice. If you want orange juice, make it yourself with fresh oranges or better yet eat an orange instead. If you can drink only water that you trust and lots of it. It is true that you can have too much water but it takes a LOT to get to that point and most people are dehydrated and don't even know it.
8. Don't do canned food or processed foods if you can make the equivalent yourself. Such as if you like chilli, don't buy it canned, instead make it yourself with beans and what ever else you like in it. Processed canned foods tend to be overloaded with preservatives and salts/sodium. These are not good if you want to have a healthy diet. The preservatives actually cause a lowering of your metabolism which causes you to gain weight because your body will start storing the food you eat as fat instead of using it for energy.
9. Exercise, even if its only walking it is better than nothing because walking stimulates your lymphatic system which lymphatic cancers are on the rise because no one wants to walk anywhere they always drive even if it's fifteen feet. So if you don't want to actually do any sort of aerobic or weight lifting at least do some walking for at the minimum of 20 minutes a day. The more brisk the walk the better but you decide what you are willing to put in. If it's too much you'll not want to do it.
If you have any other questions feel free to ask. I went over this list that I do, pretty quick.