Your schedule is okay. You want to be eating every 2-3 hours with your heaviest meals being earlier in the day and tapering the quantity of food as you get closer to sleeping time. You did not list what kind of foods you are eating and you could be going over your estimated number of calories.  First thing I would do is keep a food journal and write down everything I eat.  Most people are surprised to learn that they have over estimated their number of calories they consume in a day by 1000 calories which is a lot.

Weight loss is mathematics; you have to burn more calories that you are consuming. I would also start by calculating your ideal number of calories Click here to use the calorie calculator to estimate the number of daily calories your body needs to lose weight  Also since you eat very late at night, avoid foods that are a combination of sugar and fat such as donuts, pastries or a eating a cheese burger and soda. The best foods to eat are lean cuts of protein, whole grains, and healthy fats such as avocado, cashews and fish. It sounds like you are not very physically active, so make sure you are not eating more than your body needs.

Most importantly, we need to increase your level of physical activity. I would start by increasing your pace when you walk around the lake. It should take you a few days to about a week to get comfortable with your increase in pace, then you can increase the number of times you walk around the lake to 2 or 3 laps. The more you workout the more your body learns how to burn fat, so start moving.

Wishing you the very best in health! 

Kenn Kihiu

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