I can’t stop gaining weight.

Hello all,

I recently became an accountant and got my first office job back in December. Before having this position, I worked retail for the last 10+ years. Always on my feet, always moving. Most days I average 15,000 steps with my top being 24,000 on a Super Bowl weekend. I have also been a smoker (vaping since 2019) but I recently quit that back in May cold turkey. With having a job that is no physical demand (I feel like I walk 100 steps a day) and not smoking, I expected to have some weight gain, but I don’t know how to manage it now. Before starting my job I weighted 140 (I’m a 5’6” male). When I quit smoking in May I was 145. Now in mid August I’m 165. I had to go out and buy a whole new wardrobe because of the weight gain. I just feel myself being sluggish. I only eat at lunch time and dinner time. sandwich and a bottle water for lunch and a heavy dinner. I commute an hour, work 10 hours, and commute an hour home. I might have 2 hours of freedom Monday-Thursday.

My question after rambling, is it best to do small workouts throughout the week or go heavy during the weekend? (I don’t work Friday,Sat, or Sun). I also suck at meal prepping. Eating better is a priority too. I know eating a PB&J or turkey sandwich everyday might not be the best.

Edit 1: thanks for all the responses! Having a calorie deficit is the move. I drink water throughout the day and I have one cup of coffee in the morning (no sugar or creamer). I don’t plan on starting smoking again. It was hell dealing with the withdrawals of it all. We do have some extra standing desks at work I’m going to snag. My days are such a time crunch, finding time to work out will be the biggest challenge. I might do small work outs and wait until the weekend to go harder. I don’t get home until 7PM, having to deal with 2 kids, clean, eat, get ready for tomorrow. It’s 9PM and it’s time for bed. Up at 5am. Get ready, get my kids ready and off to daycare. I can tell from not being physical, not smoking, getting older, stress…my metabolism is shot.

Edit 2: I downloaded a calorie counter app and going to restrict and document all my calories intake. I like the idea of eating heavy at the start of the day and less at night. Before this job, I basically fasted for years. I wouldn’t eat until 5-6pm most days and that was my only meal. So eating WAY less, moving, and smoking. My metabolism and caloric intake was keeping my weight down. When it cools down some (it’s been feeling like 110+ these past few days) I’m going to walk the track next to my house. At least for 30 minutes. I will make an updated posted in a few weeks/months to give a progression update. Again. Thank you all for the responses! I will continue to read them and form a plan.