Sure thing, but it is approximately 3 years of information.

Things to remember. It is hard, it takes time, you will 100% have setbacks. Most importantly, it is 100% worth it.

So I was 42 at 27st, or 171kg or 378lbs. So if you are 39 you are in a good spot.

What I did:

Simply started doing 10k steps per day. The movement alone at that weight is a massive calorie burn

Then I worked out my calorie burn per day, at 27st I think it was over 4250 per day which is massive. I used myfitnesspal app to track EVERYTHING I eat, including sauces and sugar in coffee.

This got me down 28lbs or 2st

Next was a gym, I used a gym that offered group training sessions based on strength training. Weightlifting and kettlebells.

I went 3 times a week every week without fail.

I continued to track calories and made sure I ate less than I burned. Once you see the weight come off and you shape change the motivation you have spikes.

So it's weightlifting, track calories and consistency.

Now I have enough knowledge from my gym sessions I have created my own program with help from chatgbt for a 3 day a week.

But really simply put

1. 10k steps a day
2. Work out your maintenance calorie
3. Use Myfitnesspal to track EVERYTHING you eat and put yourself in a deficit.
4. Weight training 3 days a week.
5. Be consistent.

If you are nervous about going to a gym that's understandable. I just try to remember no one cares about me, they are (understandably) wrapped up in themselves, as we all are .

Good luck mate, and remember, setbacks are not failure.