You need to work with your parents on providing healthier/lower calorie foods and in monitoring your food intake. Here are some suggestions:
1. Download a food tracking app like Lose It! or My Fitness Pal and start tracking absolutely everything you put in your mouth.
2. Get a food scale if you don’t have one. In the beginning you will need to weigh and measure everything you eat until you can learn how to judge your portion sizes accurately. A big issue for dieters in underestimating how much they are consuming.
3. Cut portion sizes by 1/3 or ½. Eat slowly and wait at least 20 minutes before getting more food. You need to retrain your body to adjust to less food.
4. Cut out or at least back on fast food, junk food, snack food, bread, rice, cereal, pasta, corn, potatoes, sweets, fruit juices, milk, sweetened drinks (even diet). And don’t snack.
5. Eat a lot more fresh veggies.
6. Eat fruit as a treat, not as a major food group.
7. Eat lean protein (3-4 ounces) twice a day. You don’t need huge amounts.
8. Eat small amounts of good fats like avocado, coconut oil, olive oil, and nuts.
9. Drink up to 100 ounces of water a day.
10. Move your body. Try different things and find a few activities that will enable you to exercise nearly every day. Walk the dog, walk without a dog, swim, play tennis, ride a bike, shoot hoops, do yoga, take a spin, CrossFit, kickboxing class, or follow a DVD exercise program at home.
11. Read some books from the library about emotional eating. People who are significantly overweight often have both a cultural connection to food and an emotional one. If you are eating when you are sad, mad, stressed, bored, etc. then you aren an emotional eater. You need to find other ways of coping with feelings.