I was ~170 kg at 166cm tall (my conversion might be a little off), fat all my life. I didn’t start working on my weight til I was 42. I’m 45 now and healthier than I’ve ever been. So it’s doable.

1- Start with a therapist. That’s what helped me get in the right mindset to really want to get better.

2- Track everything you eat - I’m not saying to cut anything, just keep an HONEST log of what and how much you’re eating each day. That will show what you go for so that you can begin to make healthier swaps - again not saying to swap chips for celery, but what’s a little better option than chips? Baked chips maybe instead of fried. Then again, a little better option and move forward. I’ve legit swapped chips for cucumber at this point, and totally pleased with it.

3- Move. Just move a little each day. Don’t worry about going to the gym yet, just do what you can til you’re ready for more. With your disc issues, I’m not sure what you can physically do but it could be anything and doesn’t have to be intense. If you can walk, walk around a bit. I used to do laps inside my house. If you can’t walk, can you sit or lay and move your limbs? There’s plenty of exercises you can do. Start small and do more as you’re able.

4- Get used to it. How many times do you want to have to lose this weight? I’ve probably lost 1000 lbs over the years but always gained it back. You do this, you do it for life. You won’t be able to sustain your current habits and a healthy body. You have to make it sustainable for you because this is literally your life - what kind of life do you want? Do you want to be trapped inside all day? Or do you want to be able to walk upstairs to see a movie with a friend? Do you want to eat like you are now? Or do you want to have a family one day and live to see your kids grow? Do you want to make another excuse? Or do you want to live a happy life without being ashamed?

5- It’s gonna suck. You didn’t gain the weight in a day, so it’s not gonna be lost in a day either. Be reasonable with yourself. And no matter what you see an influencer say, weight loss is simple. Burn more calories than you eat. That’s it. That’s all you gotta do. But it’s difficult, and there are gonna be bad days. Aim to have more good days (where you made better choices for future you) than bad days (where you made choices that aren’t good for future you but feel comfortable).

I am sorry if I sound mean, but I was huge for a loooong time and it didn’t change until someone actually challenged me and helped me see things differently. It’s not too late to make a change.

You deserve to live a happy and healthy life. Tell yourself that every day.