I can vouch from experience here. Up until this year I've weighed approximately 265 (give or take 5-10lbs). I used to eat nothing but fast food. Pretty much topped out there as for years I wouldn't gain or lose much more than that. I'd each pretty much anything from McDonalds, BK, Jim's Steakout, Mighty Taco. Almost every day I'd have something from one of these horrible places. My biggest bane was my consumption of soda products.
This year has been different. I've lowered my intake of crap foods and soda. In preparation for my wedding on the beach in Jamaica, I have been dieting since the early part of the year. I'm currently down to 234 (as of this morning) and I've lost almost a LB a day in the month of March.
I've been eating mostly salads for dinner, grilled Blackened chicken salads with FF rasp dressing is just as tasty as anything I could ever get from fast food. A coupe eggs for breakfast. Snacks in between of Greek yogurt, low fat cheese stick, and a small portion of pineapple bits. Instead of drinking almost a 2litre of soda a day, I limit myself to one or maybe 2 cans of soda a day. One for lunch and one for dinner. I give myself one cheat day a week where I can have anything I want and don't hold back. And I haven't picked up a single weight or ran a single mile either.
A few things that I've found while trying to eat healthy, are grilled chicken or any kind. Baked chicken. Just yesterday I tried my first shot at baked chicken wings and the out on the grill to char up the BBQ sauce (delicious). I've also found that if I want what feels like a cheat but is not, Chipotle is amazing. I dialed it down on everything bad for me there. Instead of the burrito, I end up getting a bowl with brown rice, black beans, steak, hot sauce, and lettuce. No cheese and no sour cream because you can't taste it all when it's mixed up together anyway. It's so good that you feel like your cheating but your really not because the brown rice is about the worst thing for you and it's really not that bad at all. Other places of you don't have a Chipotle nearby.... Moes, Salsaritas. Panara Bread is also a hot spot for me. Pick 2 of Bacon turkey Bravo with no cheese, and a cup of French onion soup without cheese or croutons (really save on taking out the cheese and carbs). If I really want the carbs, I'll get the baguette but peel the outer crust off and dip that Into my soup but discard the inside of the baguette. I get my fix of a cheat day but again, it's not really cheating. They also have some amazing salads there as well.
Enjoy.