Hello and Welcome to ‘Ask A Doctor’ service. I have reviewed your query and here is my advice.

The calorie hypothesis to weight loss is over simplified and often inaccurate. Weight loss is more about metabolic functionality. Exercise is a great place to start. Depending on your fitness level, you can start slow with activities such as jogging for 12-15 minutes 3-4 days a week, or if you're already an avid exercise enthusiast, try High Intensity Interval Training (HIIT). What you eat, however, is probably more important than how you exercise. Carbohydrates with a high glycemic index (foods that are white, beige, or tan), such as items that come in a box turn into sugar more readily, creating a larger insulin release, which will inevitably lead to weight gain. Try cutting back on those foods and eat whole foods. Eat a diet full of plant based fats (avocado, nuts, seeds, olive oils etc), fiber (leafy greens etc), and healthy animal meats (the fewer legs it has the better it is for you).

Hope I have answered your query. Let me know if I can assist you further.