Then try to track your calories and eat 500 to 750 beneath that every day. As time goes on you can factor your macros in once you get in the habit of tracking. When you are at that point id aim for a 40 30 30 split of Protein then fats and carbs. That will be easiest for someone who isnt doing full on athletic training to manage.

When you can workout try to make sure you are dedicating time to 3 areas. Your Back, Your Legs, and Your Chest. As you work those 3 areas your secondary muscles will benefit and like above once you are in the habit of working those groups (dedicate one day per week to each and do a 30 min lifting session and 10-15 of cardio (maybe 5 min to warm up then 10 at the end)) then you can start to add in things like bicep shoulders calves etc.

Interval training is great but if youre not in the habit of working out i wouldnt throw it in right away. All of this is about lifestyle changes and that takes time and discipline. Ive had weight loss surgery but since then ive had to eat right and exercise and im down 210 pounds and look and feel great.

You dont need to do IF or Keto you just need to be consistent.