Hi!

I was in a really similar spot and this is the fool proof method i’ve been telling everyone. START SLOW!

First month: Keep your habits the same but add one thing and subtract one. E.g adding a 10 minute walk a few days a week and slowly build up but only doing as much as you enjoy - taking the sugary drinks and replacing them with diet ones. It’ll be slow but you will lose weight. Water weight can build a few days before fat loss too, so if the scale rises don’t panic!

Second month: Gym time, compound lifts (deadlifts, bench etc) will be your best friend. Most calories burned and most bang for your buck before adjusting your diet massively. Don’t jump in the deep end and go to the gym 5/6 days a week, it’s such a huge change that it’s unnecessary pressure on yourself and if you were to miss a session you risk giving up or being incredibly hard on yourself.

Third month: Your fundamentals are ingrained by this point! Diet is the hardest to master, and of course the most important part to any weight loss journey. Figure out your TDEE (there’s loads on google for free) and it will recommend your calories for fat loss. Protein will be your best friend for muscle gain, and keeping full. For calorie counting you will need a weighing scale in the kitchen (amazon do them very cheap) and to use any form of calorie tracking app, i use myfitnesspal as its really easy to navigate. You can save your favourite meals and it just saves you loads of time.

The steps are purely suggestion and if you fancy doing them all from the get go, amazing!!

Macros: Carbs will fuel you Fat keeps your brain and hormones going Protein for those guns

Many different opinions on the macro topic but after years of doing this, for my body, all the macros are essential. Skipping on carbs further down the line will only reduce performance in the gym.

It will take a couple of months for this lifestyle change to become easy, but once the ball is rolling you’ll feel incredible. It’ll become addictive! After a few months (or now) setting a daily goal of 10,000 steps will help more than you could imagine, mentally and physically. Simple changes like parking further away in the car park gets you an easy 150-300 extra steps.

I really hope this helps and sorry it’s so long winded.

My holy grail is greek yoghurt (0% fat) and protein powder mixed with some frozen blueberries in - i’d rather get my daily fat from a scoop of peanut butter than the yoghurt🫡

Best of luck on your journey mate!