I'm hoping this will be inspirational and helpful for some.
I've always struggled with my weight since a child, having been brought up in a family where resources were often scarce much of my diet was processed and I never learned healthy habits.
October 2023 I decided to do something about it, due to health concerns mainly. I was 29. Of course my BMI was in the obese category.
My diet did consist of a fair amount of snacking, empty calories, some takeaways or meals out (especially 2-3 days per week when away for work). However I also did home cooked meals at home, but the balance was off.
The changes I made were gradual.
Firstly I started intermittent fasting, 16:8. Cutting out breakfast was easy but not having my mid morning coffee and biscuits took a couple of weeks to get used to. I found that during my eating window I was nowhere near as hungry as I used to be, probably no longer having insulin spikes! I just focused on healthy-ish foods but no restriction at all. I did (and still do) get much less strict on a weekend or days out, it's fine to extend the eating window for the odd day.
After around 4-5 months I then started calorie counting. Aiming for around 1500 per day. I cut out snacking, allowing myself one treat per day (usually a latte).
Then, after another few months, I started upping the exercise. Just walking, but it was amazing how much easier it was with plenty of weight off and energy from healthier eating.
Finally, I have now started focusing on protein and fitness - starting strength training and taking up sports. I'm still in a calorie deficit, focusing on around 1300 per day now, with probably another 2-3kg to lose - although I'm now at the top end of a normal BMI. But I don't want to lose the last bit too quickly, I want to build muscle as the fat goes. I have now made easy low calorie swaps e.g. cauliflower rice. I also don't weigh myself (other than in medical settings), I'm focusing on how I feel in clothes and fitness.
I can honestly say thay once I've built the habits, it hasn't been too hard. The hard bit is unlearn-learn loop. Once that's done and you've found what works for you, it becomes your lifestyle.
So that's me. Over 45kg down in 1 year 2 months.