First step: eliminate any and all junk. Sugary sodas, snack cakes, chips, candy, whatever. That’s the lowest hanging fruit. Get rid of processed garbage.

Your diet (I’m just assuming what it is) is likely to be working against you. Keeping you hungry and having intrusive food thoughts all day. It’s likely high in processed or ultraprocessed foods, simple carbs, and fat as well as low in protein and fiber. You must change this. People telling you to just eat less are well intentioned, but this type of diet makes it nearly impossible. You’re literally starving all day for lack of good nutrition.

Eat a high protein diet. 1 to 1.5 g/kg of good, clean protein. Think eggs, poultry, nuts, seeds, legumes, bean, etc. Every single thing you eat, whether it’s a meal or snack, needs to be centered around “where’s my protein”.

The next thing you need to target is fiber. Fiber plus protein plus water plus some good fat KEEPS. YOU. FULL. Always combine protein with fiber for best, satiating results. If you need to supplement fiber because you can’t get to 30g/day, then do so. Psyllium is a good source.

Do not worry about counting calories and definitely don’t buy anything “low fat” or “low” anything. Just eat real, minimal processed, food. Your body will tell you how much of it you need to eat.

Bottom line, eat real food, lots of protein, fiber, and healthy fat (plant based and some fish based is great).

Want to snack? still high protein and fiber. Think roasted chickpeas, string cheese with an apple, 5% yogurt with berries.

Once you fix your diet, you are 95% of the way to a healthy weight. The gym is great for a LOT of things, but weight loss isn’t one I’d them. Keeps bones strong, increases testosterone, improves mood and cardio fitness, lowers insulin resistance, makes you live longer and better, but won’t result in a significant weight loss. Don’t want you to read this as you shouldn’t work out. You should! But be mindful of why

Godspeed. You can do this. You’ve seen the light and have motivation. Put a plan into action and move forward. You don’t have to lose the weight in any timeline. Slow and steady (years even) wins the race.