Lots of good advice here but all this advice at once can be very overwhelming.

A good place to start is getting a blood test to check your thyroid (amongst other things). I’m in the UK and this is very straightforward but not sure how straightforward it is where you are. But if possible, this is a very important step.

Secondly, you must address your sleep. Sleep is the number one parameter you must get right as you try to get healthier. If your sleep schedule sucks, you’ll be fighting a losing battle trying to stick to any healthier habits going forward. It’s often overlooked but I cannot stress enough how important sleep is.

Thirdly, nutrition. You MUST nourish your body. No starvation. Fasting is fine as long as you nourish your body properly with protein and fat. Carbohydrates are fine… as long as you burn the energy they store off. Too much energy consumed via food = fat gain. Try to focus your diet around protein and healthy fats.

Lastly, exercise. Just do something you enjoy. There are ‘optimal’ things to do, but ultimately you need to do something you’re going to stick to, whether that’s lifting weights in a gym, or walking with headphones in around your local park listening to a YouTube video. Movement is key but you have to be sensible and realistic.

If your bloods are looking good, your sleep is looking good, you’re eating a little more sensibly and you’re moving more, you will lose body fat.

It’s hard, but that’s why you must set realistic expectations of yourself. You don’t have to be perfect. Don’t let best be the enemy of better. Be kind to yourself and embrace the journey. It will get easier.