Hi, and welcome
Probably the best thing you can do is start documenting everything you eat, and at least having an understanding of calories and how many you should be having (use this website- - enter your details, take the number, multiply for your activity level, then take 500 off that number for a realistic calorie allowance). You can do that here- in fact, that's what I use my diary for- on a piece of paper, or on a calorie counting program (I do this as well)
Then you have two options. I calorie count- I weigh my food, enter it into my calorie counting program, and aim to eat near my calorie goal (I used that website to calculate mine). My aims, apart from eating less calories, are to be satisfied (not hungry all the time) and to eat a nutritious balanced diet. (5 serves of fruit and vegetables a day, less than 100g of meat- look to the nutritional guidelines where you're from for an idea) I just try to make low calorie choices when I have that balanced diet.
The second option is not to calorie count, but to use your calorie allowance as a guide as to the kinds of things you should be eating. At a minimum, you need to be looking at nutritional labels and thinking (for example): "I have 2000 calories each day if I want to lose weight. This preprepared sandwich is 600 calories (and unfortunately that's not unrealistic, I've seen sandwiches which were over 1000). Is it really worth over a quarter of my day's food?"
I find documenting things here to be very helpful- you'll get advice from other people (and feel free to look at my and other diaries for ideas), and, if you want it, accountability.
I'm not an advocate of completely eliminating "bad food" from your diet- ultiimately it's not realistic. Life's not living without chocolate- but I can manage if I only have it, say, once every couple of weeks. Nor do I think you should stick to a certain number of meals a day- you need to do what works for you. But if you eat more calories than you burn, you'll put on weight, and if you burn more calories than you eat, you'll lose weight- it's as simple as that (to a point- you should never eat less than 1000 calories under your maintenance calorie allowance- which is the number before you take 500 off it- or 1200 if you're female, or 1800 if you're male. The higher number of those two should be your absolute minimum, or you'll risk your health and potentially enter starvation mode, which means you might not lose weight or even put on weight)
Also, it depends on what you're doing at the gym. I know next to nothing about gym stuff, but do you have someone who can set up a program for you based upon your needs, weaknesses, and time commitment? Also, is it possible it's counterproductive going every day because you're not giving your muscles time to relax?
Hope this gives you some ideas.
