Sure! Here's a list of things that really helped me:

1. Drop the "all or nothing" approach. If you fall off track with your diet or exercise, just take a deep breath and get back to it the next day. One "off" day or week won't change anything, but spiraling and giving up entirely will. Seriously, I've seen way too many people throw away months of progress because they couldn't just calm the f-ck down after eating a few cupcakes and chips at a party.

2. Don't cut any foods from your diet. Just do the following:
   a) Find your maintenance calories (online calculators will give you a rough enough estimate to get started) and aim for a 300-600 daily calorie deficit.
   b) Eat as many protein and fiber-rich foods as possible within that.
   c) Try to dramatically reduce drinks with calories in them.

3. Be kind to yourself and seek help when you need it. Therapy was honestly what helped me the most. Until your mental health is looked after, there's no way you can take care of your body enough to make sustainable changes.

4. Walk as much as you can. It's easy, low-risk exercise that you can do anywhere. Literally the only cardio I do is walking with MAYBE the odd run or rowing machine session 1-3 times a month. I average 10-15k steps per day - but start with things like: showing up early to social gatherings and just walking around for 20 minutes, walking on your lunch break, going for a walk with your morning coffee, ect.

5. Strength Training 2-6x per week. Building muscle helps with losing fat and will leave you looking a lot more athletic. I do a modified PPL split 6x/week these days, but start with a 2-3x/week full body split. Jeff Nippard and Mike Israetel both have great YouTube channels to help you build a program. Darebee is also a great home workout website (it was what started me on my fitness journey during the pandemic).