get away from wheat. and rice and eat mroe whole grains that are not so common. I know cooking takes time but it is fareasier to loose weight if you don't eat prepared foods. fats are just calories they don't make you any more fat then anything else does. but they are long term energy they make you feel full for a long time and you need them for good health. since your not eating meat butter and coconut oil are good choices.
but our lack of time is a big part of the weight issue. fresh foods that are not processed will go far longer in getting your weight down.