Hi everyone, I just realized I'm obese after getting a free medical checkup from my first company. Most probably from all sitting during my final year project.

So my current lifestyle is like this, morning 3-in-1 instant coffee (sometimes less/no sugar, depending on whichever brand I grab), plus either bread/biscuits, sometimes 2 half boiled eggs.
Walk 10 minutes to work, 9am until 6/7/8pm, work in front of a computer, sit 8 hours.
Lunch and dinner full on Food Court lifestyle (economy rice, fried rice/noodles, chicken chop, wantan mee and stuff).
Usually eat dinner before going back condo because I stayed nearby.

Question: What can I change? How do I start?
I do have an induction cooker, and 'light cooking' is allowed in my condo, and a limited fridge space shared with 3 people. (and a very old microwave/oven by owner).
So I never cook myself before. (used to cook instant noodles during uni life)
I do have a Subway near my workplace and I go there eat once a week just to try to be healthy, and a pack of fruit everyday.

Do I need any supplements? Vitamins? meal replacements?
I'm thinking of changing my diet first, then only think of squeezing some time out for exercise.
Any advice/articles/recipes/bookmarks/videos/exercise routine is greatly appreciated.

Thanks!

luckily I'm all healthy inside, except a little above on uric acid. It's just my weight problem, fat percentage and BMI.
I'm thinking about changing my breakfast to yogurt+oat+chia seeds. Maybe lunch economy rice with more vege and less rice.
But what can I do for dinner? there are not alot of healthy choices at night nearby though. At most subway's salad bowl...

btw how do I 'know' if I have enough vitamins and minerals? I have been on food court diet, no home cooked meals, do I need to start getting multivitamins and minerals? Blackmores stuff?