Hi guys... i started a post earlier looking for help in the form of a personal trainer. I think its against the forum policy. I dont think i will be able to find help in the classified department. So i figure i might as well do DIY. I am about 20kg overweight now. and my lifestyle is really not helping with the situation. I work long hrs and I have a lot of stress. I eat when i am stress and because of that i have gained 20kg over 2 yrs.
I am 181cm and my current weight is 105kg. After going thru almost all the post here i have come up with a simple plan for myself. Basically i understand the need for a proper diet and exercise and there are no way around it. So i have come up with a diet plan for myself. I am hoping that you guys can point me in the right directions.

Morning Breakfast: 2 half boiled eggs with 2 toasted bread. 1 glass of HL milk
Lunch: Nasi campur with 2 vege and 1 chicken breast.
Tea time: oatmeal with HL milk
Dinner: White rice with 2 vege and Fruits.

ALso i am planning to exercise 3 times a week. Because i work late and by the time i finish work i am usually burn out so i plan to do some light exercise before i go to work. 10 minutes on the treadmill and 20 of weight training. 5 laps on the olympic size swimming pool.
I find that doing 1 kind of sports is really a good way to lose weight. About a year back i use to play badminton twice a week and i was able to lose 5kg in 2 months. But the problem with sports is that its hard to organize and after a while everyone seems to lose interest. So if anyone out there have a committed group or would like to start a weekly badminton session that would be great. I guarantee you, its a very good way to stay motivated and its fun. Anyway thats my plan Kindly advice if there are anything i shd change or mix up

Thanks richard andmyremi. you guys have been really helpful. The hardest thing for me to do now is the exercise. I am constantly tired because i work long hrs and only sleep 4 hrs a day. I will try out the program for a week and comeback with my result. Thanks guys and gals for the help and encouragement