Hello xxxxx, I am a family physician from South Africa.
Firstly , it is a good thing you realize that you are overweight
and this is disturbing to you....you are motivated to change your lifestyle
The next thing you need to do is prepare a diet sheet or meal plan to re off exactly what you are eating daily..and honestly too. And please remember to use the same scale to weigh yourself always
Now please consider starting every meal with a lovely large SOUP with croutons or brown bread/wheatbread. This should be followed by a healthy salad of your choice...and a small plate of dinner.ALSO MAKE SURE YOU HAVE A GOOD BREAKFAST and very small supper with small fruit snacks in between.FINALLY get PHYSICAL....start exercising REGULARLY...for now JUST WALKING BRISKLY for an hour each day is fine.SO LONG FOR NOW...WILL CHAT WITH YOU LATER