My suggestion: Instead of trying to overhaul your diet immediately, fix one thing at a time. This can help you from getting overwhelmed.

1. Track everything you eat.

As you track your eating, think about why you're eating. Were you hungry? bored? stressed? Just wanted the sensation of chewing or crunching something? Was it a social occasion and you wanted to join in? I've learned that it's perfectly normal and healthy to eat sometimes when you're not hungry. Everyone (whatever their size) does it. Instead of trying to white-knuckle through these urges, I find it best to plan for it by having foods on hand that are fun to eat and low calorie (or low carb, if that's your goal). Some examples: pomegranate seeds, carrot sticks, frozen grapes/cherries (suck on them to defrost a bit, then chew), sugar-free jello, sugar-free popsicles.

Also, for the less-healthy foods, why did you choose them? Were you stressed and trying to self-soothe? Before my surgery, I made a mental list of things that I could do when stressed out, like curl up under the duvet, drink some fragrant herbal tea, take a hot shower, snuggle with my cats, listen to music. Notice how these activities involve a lot of different senses, as do the fun-to-eat snacks I mentioned earlier. I find it helpful to remind myself regularly to engage other senses besides taste.

Too tired to cook? Personally, I hate cooking. I knew I should meal-prep, but that was never going to happen. So instead I looked high and low for healthy prepared meals. I was surprised at all the options available. I have to drive a little farther to do the grocery shopping, but it's worth it.

I found that my desire to eat varies from day to day, even when taking activity level into account. My high-hunger days are usually balanced out by my low-hunger days. Realising this was a game changer for me. Now when I have a day where I eat more than usual, I don't feel I've "blown" my diet. I accept that it was probably just a hungry day, and I only need to worry about it if there are a few days like that in a row. I've noticed that my cats do the same thing. Some days they'll naturally eat more than usual, some days they'll eat less than usual.

2. Identify one thing that you can improve about your diet without feeling deprived.

Look at the things you eat most often. Perhaps one of them would be just as satisfying if you chose a sugar-free version, or made some other small change. Perhaps if you had better options on hand, you would chose them. Perhaps meal-prepping would help.

3. Get comfortable with that one change. Then you can consider making the next change (if needed).

TIP:I find it works better to focus on doing the things I should do, instead of resisting the things I shouldn't. I try never to tell myself "no" when it comes to food; instead, I tell myself "later". How does that work? From the time I wake up, I focus on getting enough fluids (I have found I feel better if I have 2.5 litres) and eating a vegetable dish. Once I've accomplished those two things, if I really want something, I eat it. My exception to that is sugar; I never want to get addicted to that stuff again! I do eat sugary foods once or twice a year, but it always leaves me feeling a bit queasy.

I'm stress eating right now as I read this. My weight is generally fine because I follow many of the comments above about tracking my weight and steps on MyFitnessPay, Move, Eat more food focuses on protein and fiber, and having stress eating options like fruits and teas.

Anyhow good luck. All success is built on learning from our daily failures.

I donate my clothes as soon as They get sloppy big. Salvation Army takes donations and most large churches have a thrift store. The GOOD work clothes I donate to Dress for Success, they provide help to women trying to enter the work force with coaching, interview and work clothes. They have an increased need for larger sizes. They arrange the clothes in a boutique setting and when a woman lands a job, they provide her with 5 work outfits.

Good point!

I kept one pair is shorts snd o e pair of jeans , strictly as a reminder. If you keep big clothes" in case you need them again", you are, in effect, giving yourself permission to gain all the weight back .
StRt telling yourself you are NOT going to need them everagain snd then make thAt happen.