This may be a bit long-winded. Sorry about that. I used to smoke 2 packs a day. Finally realized it was killing me, and tried to quit - promptly gained 30 lbs, started smoking. Quit again, gained another 30 lbs, started smoking. The third time was the charm - I quit, for good - but WTF? I was 315 lbs, with COPD and diabetes. I put on my walking shoes, and started walking an hour or more per day. Bought 20 lbs of pinto beans and split peas (because I like 'em) and triple-bagged the beans/peas, put 'em in my backpack, added a waterbottle and started 'rucking' (walking while you wear a weighted backpack). The calorie burn goes up w/the weight, next thing I know I'm dropping a lot of lard. I wasn't 'eating right' really, just eating less and for a while that worked. Then I started logging my daily intake/exercise and so on at this free website:
https://www.myfitnesspal.com/
I noticed I was not getting enough fiber - that 30 grams a day takes some planning, so I started eating a high-fiber protein bar from costco -Kirkland protein bars, they come 20 in a pack, 2 flavors, 2 packs available = 4 different flavors. Gotta get 'em at Costco, but they have 10 grams of fiber per bar - so that and lots of black coffee = breakfast. Taco Bell for lunch - cheesey bean & rice burrito and their potato soft taco = $2/and you've got 9 grams of fiber between 'em, ~ 600 calories for the combo. I usually eat a banana a day (potassium is good for what ails me) and a small avocado every other day (250 calories, 10 grams of fiber, more potassium. No kidding, a ripe avocado serves as my 'treat' du jour. I make it a point to walk 20-30 minutes daily - at my age that's enough. I keep dumb bells here by the computer, and some 'straps' and a pair of 'indian clubs' and I use 'em all, daily, another 15-20 minutes between 'em. they burn a few calories, but they really keep my upper body 'mobile'. Here's some info on the clubs - a couple of hammers work as a good substitute or a pair of firewood clubs
https://www.onnit.com/academy/a-begi...-indian-clubs/
I also use a couple of medium kettlebells, 10-20 minutes 3 days a week.
https://www.setforset.com/products/kettlebell
To sum up - I had a stroke a while back, but I don't smoke and over the years I've lost 85 of the 100 lbs I gained while quitting and I'm still working on losing that last 15 lbs. I just bought a pushmower this week, and have been pushmowing an hour daily (no engine on the mower - an old 'man-powered reel mower') I figure I burn 450-600 calories per day mowing this way - but it's kicking my butt. COPD is no joke, even tho' it's a lot more 'liveable' 85 lbs lighter. I found out this year that I have epilepsy. Not good news, but explains a few things that have happened in the past 6 years or so - when you may have noticed I wasn't around. This is why. The meds they've put me on seems to help - I'm thinking mo' bettah, I focus on that diet, weight loss and mild work outs and intend to lose that final 15 lbs so I can brag about losing 100 f**king lbs and I intend to be a PITA but my friends are used to that sort of thing. Not a big issue. Eating better - the longer I go 'no sugar /good fats only' the easier it seems to be. I no longer have 'cravings' for crap that's not good for me. I eat a banana or an avocado, or a tin of herring (all on my 'good for me' list) instead, and thank my lucky stars that I'm still here. Luck to all y'all - and go CHIEFS!