Back story:-
Heart attack aged 21 -5 days coronary care. Became addicted to work, travelling the world, eating lard / business lunches and dinners / drinking... the whole 9 yards. This took me to 14.5st (5'9") - EEKKK. Another set back... very ill on a trip and as I laid in company hospital in Japan, heard them suggest I might change my lifestyle.
Message:-
As with all excercise START SLOWLY - and continue with a level you can spare in your life. Sorry, I do not get this "I don't have time" rubbish... we all have 5mins we can apply to exercise, so then add 1minute...not 10 ! Aged 33, became a runner and started simple. Ran around the housing estate (400m) for a month, then 800m (2 laps) for a month... gradually extending to 1km, 2km... HINT:- Do not do what most people do, and go for a
10k run followed by nothing or can't walk.
Take your time.
I then started competing at 5 and 10k's - got to be pretty fast 32mins @ Silverstone was my high point. Mountain biking was then added until by 35 got into triathlon in a big way - never super fast (crap swimmer) but always inside top 25% and top 10% on the bike.
Since then have studied humany physiology, blood chemistry & science based Human performance nutrition and learned masses about how we are built and I guess having quite a few blood disorders wanted to know the science behind the path to improvement. I've also trained around some world class coaches and some of this has rubbed off
Looking to your diet - well, it is not bad in itself but it's only half the story - the other half is the
output - i.e. what you do with those calories. Also, some of them are fat calories - (cheese, nuts, avacado's) which as you may know are harder to burn than carbohydrate based calories. So, if you have lot's of visceral fat you need to cut down on products that are hard to burn off. Or... make sure the fat is not laid down by excessive sugar.
https://www.nih.gov/news-events/nih-research-matters/dietary-fat-vs-carbohydrate-reducing-body-fat
Watch out for sugars which spike the insulin and trigger fat storage - they are easy to get these days (fast food) It is hard to build basal metabilic rate except by well... building it - slowly.
Finally, and somewhat modern thinking, I would strongly recommend you investigate the science of
fasting. For the last 2 years, I've (gradually) learned how to reduce my calorie intake in a way that allows me to eat 1 meal a day. Now, I exercise like hell - make big trips on bikes overseas , race, have long sessions on the turbo trainer, running, travel and get this...
I no longer feel hungry during the day.
Some nice "myths busted" here
https://thefastdiet.co.uk/michael-answers-frequently-asked-questions/
Radio program link here
https://www.bbc.co.uk/programmes/p01g7f4l
My diet is mixed but always contains the same elements. Nothing manufactured - breaded, squashed, filled, fried, pre-cooked. Heaps of vegetables, plenty of protein (which as we age is a good thing) In fact, I've dramatically increased the calories from protein over the last year and this has helped. I also eat Liqorice allsorts, (sugar rush) drink wine - so Yes, I am party trained
Result
I dropped from 14st to 12st pretty quickly and then in 2 years later hit 11st. Hovered around 11st until for much of my traithlon years until about 2 years ago when I introduced intermittent fasting and increased my levels of excercise at the same time. Weight is now 10st - maxing to 10st 4lb when cramming for racing. Detailed 2 hr health evaluation in August showed significant improvements over last years - Cholesterol test 5 weeks ago - lower than a healthy 25year old, Total fat (inclusing visceral) 12%, low resting heart rate, obscenely good blood pressure and more.
You can do this.. just start slowly - and build. See you on the bike sometime !