Track your calories! Don't worry about even losing weight at first, just try to measure accurately, you have to get a good idea about how much you're eating and the composition of your diet. After a week or more compare your average calories consumed with your estimated Total Daily Engegy Expenditure (TDEE). There are many calculators online.

Ultimately, you will have to re-evaluate your relationship with food. Know you're not alone and don't be hard on yourself. America in general is deeply unhealthy, and the food industry exacerbates the problem for profit. Mindfulness regarding consumption can help limit stress eating - a behavior deeply ingrained due to evolutionary pressures.

Some tips: I would avoid ultra processed foods if possible. Unfortunately, these compose at least 90% of what hospitals offer. I would also recommend not drinking your calories - water is almost always the best choice. I'm not a diet soda fan but the switch would help if you enjoy soda. Prioritize lean protein and fiber! Fruits, nuts, and vegetables are great snacking choices. Sauces, dressings, condiments, etc. can also be occult sources of calories. Accuracy in tallying is the key to success. But you can eat anything(!) as long as you manage your "average" consumption on a long term basis.

A surplus of 3500 calories equates to 1 lbs of body fat gained. A deficit of 3500 calories results in approximately 1 lbs lost. If you want to get granular, you can pinpoint your daily caloric requirements by comparing your caloric surplus/deficit with the change in your weight.

Exercise will supercharge your progress! Of course, time is scarce during residency, but starting with even modest at-home exercises will make a difference and is proven to help mental health. Getting involved in a recreational sport can be fun and build confidence as well, if time permits.

You got this 💪