At an inch shorter than you I was 84kg, more or less, and around 26% bodyfat. I had a 103cm chest and 97cm waist.
I didn't count calories or any crap like that. All I did was to eat good food and get my body moving.
- eat LOTS of fresh fruit - at least 2 pieces a day
- eat LOTS of vegies - at least 5 different vegies each day
- eat LOTS of nuts and beans - a handful of each a day is "lots" by Aussie standards
- eat SOME meat or fish each day - a palm-sized portion is fine
- eat SOME dairy & eggs each - a glass of milk or yoghurt, palm-sized piece of cheese, or 2-3 eggs, etc
- eat SOME starchy food - bread, rice, pasta, oats, always wholegrain if available
- have junk food or booze only once a week. "Junk food" is any food where the packet is more colourful than the contents
I got a
step counter and worked up to 70,000 steps a week. That's an hour or so of walking each day. Unless you spend all day surfing porn on the internet, you should be able to get 2,000 or so steps daily just from going around the house doing housework. A walk to the shops or library or gym or whatever 1km away, then walking around the shops themselves, that makes another 4,000 steps. So then you only need another 4,000 steps, basically 3km distance. If you've an hour lunch, walk to a park 1.5km away, have lunch, walk back. Or go for a walk after dinner.
I combined this with bodyweight work. I did bodyweight squats, pressups, inverted rows and situps - I wouldn't do situps now. I didn't worry about how many I could do in one go, I just built up my total, so if on the first day I did 10 of each, I'd have to do at least 11 of each next time.
Over about 3-4 months this took me down to 78kg or so, far as I remember, but I'd added muscle, too. Bigger chest, smaller waist (up to 110cm and down to 85cm). Around 15% bodyfat. All these figures are as best as I recall now.
No calorie counting or any of that crap. Just eating good food and moving my body. Some people scorn this sort of stuff, it's too simple, no gym sessions. But guess what, it works. It's not going to make you buff, but it'll take you from
ordinary Aussie pudgy slob to
healthy quicker than you expect.