Welcome, susspence. Good for you for deciding to develop some new habits. Smurfette has excellent advice.
My 24-yr-old nephew recently lost a lot of weight. He had been heavy since middle school. Like you, he played football and other sports in high school. He put on additional weight in college. When he got a job and access to a gym he started working out. The working out then made him interested in watching what he ate.
If you're eating chicken and rice, I hope it's brown rice. White rice is really high and the glycemic index and is quickly converted to sugar.
Add vegetables and fruits to your diet. You can eat a lot of vegetables for very few calories. Soups (not cream soups) and salads are filling and have relatively few calories.
Age 61, Height 5'9"
March 2010 145 lbs, Jan 2013 173 lbs
1st Goal 145 lbs 5/25
New goal 140