I hope this is not a calling for help Phil but just don’t give up. Start something small and easy, less “you-pok” for your bak chok mees, ask for less oily gravy for your laksas, less one spoon of rice for your Boon Tong Kee Chicken rice (never like them anyway). Also, start with simple exercises, stroll along the park for 15 minutes, surely you can find that in the 24 hours a day. Take stairs instead of lift — start from walking to 2nd floor before take the lift up and slowly move up. Use your smartphone to track number of steps (we all love stats to motivate ourselves).
Food only give you marginal satisfactions during consumption but there are lasting benefits to be healthy. Resist the unnecessary glutton temptation.
You are right about the 30s and i started working out only in my late 30s and I feel today I have more energy and healthier than I was in the last decade. My regret today is not taking care of my body better when I was in the 30s.