This increases your metabolism during the bout of exercise but is unlikely to have a significant effect on your metabolism when you are at rest. It is more intense at home, in the evening. At work I have less time to think about food. I'm always ready to eat it, especially sweet things. I use small plate and do not eat seconds.
Exercise is min.
The key to your weight loss is to eat even less calories than you are already consuming. In addition, a consultation with a physical therapist will help you increase your activity without causing injury. It is advertised on Detroit radio stations. Hard to do aerobic exercise and even harder to eat small meals. I would recommend seeing an experienced dietician and obesity counselor to help you develop a program that might work for you.