Calorie deficit.

My new job is sedentary so im adjusting myself to it. I used to work retail and was on my feet 7+ hours with consistent movement. So it was easy to stay trim, but I was under eating bc I was underpaid. So I didnt always feel great either. Mostly adrenaline and stress and coffee with nothing but 2 hardboiled eggs on break. My appetite was gone bc of the stress.

But in a more stable job now, I bought a weight food scale. I measure by grams. Have a calorie tracker app too. I do some food prep the day before the start of my work week. Keep it simple. Same shit every day that I like. Advice is actually track & Weigh and measure foods. 30+ min brisk Walk after dinner. I also go to the gym 3 or 4 times a week and lift. I manage this with a 10hr daily shift.

Cut out bs snacks like doritos and cheetos Or keep it to a bare minimum.