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Diet is more important than exercise for weight loss. The pain of discipline is easier than the pain of regret. How long till you can move to patrol? Crime scene? Moving from the jail will likely help you move toward investigations.
As a patrol officer I cut 60lbs by calorie counting and consistent workout. I had to have a friend workout with me to stay on me. That’s what worked for me but it may be different for you. As far as the psych test, they can be long but they aren’t difficult just be yourself and be honest the questionnaire and psychologist. If you are working corrections now, make sure you’re taking your days off. A lot of people get lost in the OT due to the lack of staff. Take your days off to not be a be a cop
My first police chief gave me a book titled “Emotional Survival for Law Enforcement” by Kevin Gilmartin. It helped me live off duty better.