I was like you for years... granted I haven't had kids, but I had office jobs and no self control... my highest was 175 last summer (in defense of that summer, I had sprained my ankle and wasn't working so I was lying on my arse eatnig crud for 5 weeks... gained ten pounds). I am currently at 156 because of what I'm eating (or more precisely, NOT eating). I'm barely exercising, but I know that'll help. My current job is very active, so it's helping... two pounds just this last week.
Here's what I'm doing:
no soda at home... if I eat out, which isn't that often, maybe once a week, I drink a soda. only drinks at home: water and juices. Oh and Chai... but that's my addiction preference over coffee. You mix it with milk, which IS good for dieting. My rule of thumb at home is as follows: juice in hte morning, then a large glass of water. The something else that's flavored (juice, chai), then more water...alternating throughout the day. Try more water than other stuff... something I heard once, from a reputable source, is that when you are hungry, it's not actually food that your body is craving, but water. So drink several glasses of it a day. I have large plastic cups htat hold 28 ounces. I drink at least 3 or those a day.
Food, I do eat less than 'normal' portions. If you have a plate of food in front of you and you don't see much of the actual plate beneath the food, then it's too much. And NO SECONDS!!
Also this is a hard time here in the States because of Halloween (candy), Thanksgiving (TURKEY!!!), and Christmas (parties with food, dinner with food, cookies, candy, etc...), but if you can make it through the holidays and LOSE rather than gain... you're doing fine. Also, don't snack. If you must, drink water and healthy snacks... but in moderation.
I know 128 may seem like a lot... when I was in high school, I weighed about 105... I was a dancer. In my senior year i had to GAIN 5 pounds so I could participate in the Senior Blood Drive. The minimum weight is 110 for donation. But honestly, 128 is roughly what my current goal is... I want to be between 125 and 130. I would love to be down there again. Will I be 115 again? No, I'd probably topple over in light breezes with what my bra size is and at that weight. 130 sounds good to me.
Seriously... instead of the burger, choose a salad with stuff on it... go easy on the dressing... but do live a little. I still splurge once a week and hit a fast food place... wanna know what I get? Chicken sandwiches or, in the case of a local joint (Portlanders read: Burgerville) their Turkey Club... granted I get the fries with that and a soda... but average size, not SUPER size.
Moderation, not fad diets and pills, will be the best plan. Your progress may not be fast. BUT it will have a better chance of sticking.
I have a buddy who goes on Atkins every so often... He's morbidly obese. Great guy... but he just gets cravings, goes off the diet and loses whatever momentum he had during the diet. To put your weight issues in perspective, he's over 400 pounds... he's like ot get to the mid-200's. I wish I could smack some sense into him... but he's 2000 miles away now.
Anyway... good luck. If yo uwant medical advice, talk to your doctor... and he/she may send you to a nutritionist... if the doc feels it's necessary. You don't have much to lose, so it'll probably be just a matter of adjusting eating habits and getting a little more exercise.