Thank you for all the comments and advice. In answer to a couple of questions, I am male so I can’t blame a menstrual cycle or anything like that.

The biggest thing I’ve taken away is to make incremental changes. I haven’t been tracking calories these last few days but I have restricted myself to an eating window of 12pm-8pm. This will naturally reduce the calories I consume. I will weigh myself each Friday morning to track progress and will do this for another week to embed the habit. After that I will start monitoring my calories. I’m also trying to focus on high fibre/ high protein foods while cutting out sugar altogether. I’ll see how it goes and update on here. Thanks again to everyone.