Type your stats into this. https://tdeecalculator.net/result.php?s=imperial&g=male&age=33&lbs=230&in=72&act=1.2&f=2

Then subtract 100-800 calories from it and aim for that daily. Try to get a few steps in as well when you have a chance. As you lose weight keep updating your stats.

This is calories in calories out. It’s all that matters in weight loss. It doesn’t matter what you eat or when as long as you are below your TDEE.

Be as accurate as possible when measuring your food and measure everything including condiments.