I started out by downloading a food and exercise tracking app, called LoseIt. I bought a scale for my bathroom and began weighing in each morning when I woke up. The LoseIt app has a feature for your goal weight that you want to get to and it tells you how many calories that you can take in per day to reach your goal and estimated date. You can choose 1lb per week, up to 2lbs per week. I picked the 2lb plan. I try and log everything single thing that I put in my body. Most of the foods, you can scan labels from the package, or they have been pre-entered by other users. Whenever I go out to eat, I try to look at their menus online and pick out the healthiest option that I can find and lowest in calories. I also bought a digital food scale on Amazon and measure my portions at home. You'd be surprised how much you are underestimating portions and eating more than you think. It sounds like a pain, but its second nature to me at this point.
I went to the grocery store and loaded up on lean meats, vegetables, fruits, etc and started staying away from breads, pastas, rice as much as possible. Whenever we have meals at home now, I use Keto Bread and veggie spirals for my pasta. I try to avoid as much sugar as possible, unless it's natural, like honey, etc. I've tried to completely eliminate beer as much as possible, because of the high calories and it makes me feel swollen when I drink it now. I usually have seltzers, vodka or wine now when I do drink.
When we order Pizza from somewhere like Blaze, I try to get keto crust and load it up with low cal veggies and grilled chicken. I'm trying to intake as much protein as possible per day, by eating meats, protein bars, protein shakes, etc, and limiting my carb intake.
Exercise - start out slow and just start going for a walk. If you can only do 1/4 of a mile, don't get discouraged. You'll work your way up. I usually take my dogs for a walk in the morning for about 2 miles. I bought a walk pad for my home office that has a stand up desk and walk slow while I'm working. This helps me get extra steps in throughout the day. I also joined a gym and lift weights 3-4 days per week and 2 days of incline treadmill walking or the stair master. I don't run and hate it. I don't lift heavy weights anymore, I go for more body weight exercises, and dumbbells at high reps. I take daily supplements every morning and drink lots of water to stay hydrated.
It may seem like a lot to take in, but once you get down a routine, it gets easier. Sorry for the long rant, I hope this helps you a little bit.
