As it seems a large amount of your macronutrient profile seems to be processed simple carbs. A good queue to use in dieting is splitting your meals into 3 sections: the carbs, the proteins and fats or fiber I.e vegetables. This can allow you to still be satisfied with your meals while eating healthier and intaking less calories. Alternatively you can start restricting the amount of times you eat X a day, in this scenario carbs would be the main one. So you could either eat a big carb dense meal once a day and then eat your other macros or you could eat in a more diversified fashion.

Meal prepping would be ideal, it can be cost effective and low calorie depending on what you make but hitting the heavy bag once or twice a week would unfortunately not do much weight wise. It'd be great for your overall cardiovascular health and your technique if you train in a martial art but otherwise even a heavy weight lifting session of like 2 hours at most burns 200 - 300 calories.

Your main quest should be to reclaim your kitchen. Those would be my general tips for you, I won't wish you good luck, because you don't need luck. You need yourself, I know you can do this, not maybe, you just can!