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Honestly start exercising. When you realize it takes an hour of hard work to burn 500 calories you're way more careful about eating crap
Your spouse / partner can be a big factor. A friend of mine lost a lot of weight by changing her lifestyle habits; gym, no junk food. She kept it up for years and then moved in with a guy she was dating and ended up putting it all back on in about 6 months after keeping it off for 12 years. I told her to dump the guy, he was very lazy (video games on couch for hours a day) and ate like a teenage boy who's parents were out of town; dominos, McDonald's, etc.
Educate yourself on the importance of your diet. Read "it starts with food." I'm 6 months into a lifestyle overhaul and down 50lbs. Never felt better. Reduced drinking, quit smoking, make very conscious choices about everything I eat. I shop exclusively at Whole Foods so that even if I'm tempted with a "treat" - it's at least not gonna be Doritos. Got damn I miss Doritos. Good luck!
MyFitnessPal, setting and actually following your macros. Helps to have friends or colleagues doing the same thing and holding each other accountable (screenshot macros in the evening and send to a group chat). Allows everyone to provide support, tips, and guidance and it helps keep you honest IMO.
Eat salad instead of bad food.
Take on a regimen like keto or paleo. It won't inherently make you healthier but the hard limitation on garbage white bread etc. will help you eat better
You may start breathing yoga practice (may be 10 mins to start with) to help for making conscious decision about your eating habits. It will help you to learn about your body inner pease and space to deal with junk food issues.
To echo a previous comment, I’ve been following keto for a couple of months now and love it. I feel great, and it was a nice guide for me. I had no idea where to begin, and that was a good food jumping off point for me. The /keto subreddit was a great help too.
Damn, C1. Yeah I have a friend who drank and smoked excessively and within a few months of hanging out a lot, I was doing the same. Put on weight and felt the beginnings of a nicotine addiction. Stopped both cold turkey and in the process of losing weight again. Not hanging out with that friend anymore, as it happens.
I would say do whatever you can now, after 30, you will start to see a slowing of your metabolism!
Eat in same position. Maybe worse. Pre-diabetic. Easiest thing to do is eat lots of greens as a start.
Listen to the sane show podcast - all about how and why to eat better. I found it very encouraging and motivated me to stay on track.
Following
MyFitnessPal and small steps
Sign up for group fitness classes. It forces you to work hard for an hour. Most firms subsidize this stuff.
If you're interested in keto/paleo, take a look at NSNG (no sugars, no grains) by Vinnie Tortorich. He's a frequent guest on Adam Corrola's podcast and has a podcast of his own. It takes several weeks to get going on it and get used to having much more fat in your diet and far fewer carbs, but I'm now six months in and down 35 pounds (6' 4", down from 238 to 203). If you like bacon, steak, eggs, cheese, cream, and green or non-starchy veggies, you'll find it can work very well on the road as well...as long as you can pass on the bread basket at the restaurant and skip the rice and beans in your Chipotle for lunch!
^^. NSNG != keto/paleo....just similar in that they all favor higher fat, lower starches, grains, & sugars.
The suggestion of skipping rice and beans is like...personally offensive to me 😩😩 k1- any thought to stopping your diet in the future, or are you in it for the long haul?