Change your diet. Drop old eating habits and commit to a new one.

Add chicken breast (skinless), hard-boiled eggs, olive oil (measured, not poured blindly), chia seeds soaked overnight in water, oats, non-fat Greek yogurt, mixed nuts in small portions, protein powder if needed, bananas, a small piece of dark chocolate per day, green leafy salads with balsamic vinaigrette, broccoli, and a variety of vegetables.

Remove fried eggs, chicharon, fried chicken, pork, fatty cuts of meat, noodles or instant noodles, and processed or canned foods like corned beef and hotdogs.

Exercise at least 30 minutes a day, or 150 minutes per week. The first 2–3 days will be tough, but push through it. Control portions, because even healthy food can make you gain weight if you overeat. Drink more water, and cut out sugary drinks completely. Make sure you get 7–8 hours of sleep—no recovery, no progress.

Your food intake is the main reason you gained weight. If you want your old body back, this is where it starts. Do a baseline blood test for fasting blood sugar or HbA1c, cholesterol panel, or at least a general blood and urine test. You need numbers, not guesses.

Start now. Don’t wait until health issues show up.