I used to be a little overweight when I was a few years younger. It is not very healthy.
No, I would imagine that it's not.  What is the best way to lose weight?
Losing weight and being healthy is all about calories in vs calories out. Having more fat than is optimal is not worth it.
Is there any type of fat that is good for you?  Maybe like avocados?
Certain fats are definitely better, like avocados are a lot healthier than greasy meat. Though that is more about health than being overweight.
I guess you have to balance the fat and calories together to make sure you are losing weight in a healthy way.  What about exercise?
Overweight
Being overweight or fat is having more body fat than is optimally healthy. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary.
, excess weight reached epidemic proportions globally, with more than 1 billion adults being either overweight or obese. In 2013 this increased to more than 2 billion. Increases have been observed across all age groups.
A healthy body requires a minimum amount of fat for proper functioning of the hormonal, reproductive, and immune systems, as thermal insulation, as shock
report calories consumed; on average, obese people have a greater energy expenditure than their healthy-weight counterparts due to the energy required to maintain an increased body mass. HAES proponents believe that health is a result of behaviors that are independent of body weight and that favouring being thin discriminates against the overweight and the obese. Efforts towards such weight loss are instead held to cause rapid swings in size that inflict far worse physical and psychological damage than would obesity itself.
As part of the wider fat acceptance movement, HAES includes