I need advice!! Looking to lose weight healthily but quickly. (Summary at the bottom)

I’m 19, female, 5'2", and currently weigh 140 lbs—this is the heaviest I’ve ever been. Over the last year, I’ve fluctuated between 130–137 lbs. Before that, when I was playing a competitive sport and struggling with mental health, I was in the 115–125 lb range. My goal now is to get back to 115 lbs, ideally as soon as possible, but I want to do it in a way that’s still healthy and sustainable.

I work full-time in construction (8 hours a day). My job includes walking a lot, kneeling, using tools, and occasionally lifting things around 20–30 lbs—but nothing extreme. I typically get 7,000 to 12,000 steps a day. I’ve recently started incorporating 30 minutes of cardio after work, either biking (preferred because of knee issues) or 15 minutes of jump rope if I’m short on time. My goal is to burn at least 200 calories during each workout.

I try to get 7–8 hours of sleep but usually average closer to 6–7. Last month was especially stressful because of school, but that’s over now, so I’m trying to reset and create better habits.

As for food, I typically eat between 1300–1600 calories a day. My breakfast is usually a protein shake (~350 cal). Lunch is usually a salad, sandwich, or a meat/rice/veggie combo (~300–400 cal), and dinner is around 400–500 cal. I try to keep snacks healthy (~100 cal), but occasionally I’ll eat something more indulgent (up to ~400 cal), which I’m working on limiting.

I was recently diagnosed with celiac disease and am waiting on an endoscopy, so I still eat gluten but notice I feel and better when I eat less of it, but my body absorbed less nutrients and I went to the washroom more so ever since I stopped eating as much gluten it pushed my to the 140 mark. To help with digestion and fiber, I add chia seeds to meals and take Metamucil daily. I drink a 36 oz water bottle every day, plus around 1–2 extra cups of water.

For medical background: I have slight high blood pressure, low iron (on supplements), ADHD (I take Ritalin, which helps a bit with Impulse eating), and joint pain that makes high-impact cardio harder. I’ve also been on birth control for 5 years due to extreme ovulation pain, though the underlying issue was never diagnosed despite an ultrasound.

I’ve just started taking green tea and berberine supplements to help with energy, metabolism, and blood sugar. I’ve only been consistent with this routine for a few days, but I really want to stick with it this time. My biggest struggle is motivation—I tend to give up after minor setbacks and I want to break that cycle. I just want to finally feel comfortable in my body again.

Age/Sex: 19F Height/Weight: 5’2", 140 lbs → Goal: 115 lbs Work: Construction (8 hrs/day); light/moderate activity Steps: 7k–12k daily Cardio: Biking/jump rope, aiming to burn 200 cal/session Sleep: 6–7 hrs (trying for 7–8) Calories: 1300–1600/day Diet:  • Breakfast: Protein shake + chia oats (~400 cal)  • Lunch: ~300–400 cal  • Dinner: ~400–500 cal  • Snacks: Usually ~100 cal, sometimes up to 300 Hydration: 36+ oz water daily Health conditions:  • Celiac (awaiting endoscopy)  • ADHD (on Ritalin)  • Low iron (on supplements)  • Mild high BP  • Knee issues  • On birth control Supplements: Iron, Metamucil, green tea, berberine Estimated burn from job: ~1,300 cal/day Estimated TDEE: ~2,000–2,200 cal/day Biggest challenge: Staying motivated and not giving up after setbacks Please give me advice to know if I’m in the right track and things I can do better I know calorie deficit is a huge part of this but I need to eat to have energy at work.