There are 168 hours in a week. Do you really think 3 or 4 hours working out can make up for the poor food choices you make during the remaining hours of the week?
Proper nutrition is much more important to your overall health and wellness than the type of workouts you perform. Do both right and you will be amazed at the results.
Maybe you are not the type to do 30 day challenges or go "all in" with major eating changes. Here are the first two tips on how to get started cleaning up your eating, one step at a time.
1 - Write a food log for one week, include everything you eat and drink each day and include how many hours you sleep each day. Don't worry about listing exact portion sizes, just estimate. If you are struggling with your weight, at the end of the week it should be painfully obvious what you are doing wrong. If you don't see it, show us and we'll help. Add your workouts to your log if you don't already track them elsewhere.
2 - Identify three things that we would consider crap. Pick one and eliminate it. Pick a second and cut your intake in half. The following week completely eliminate your second pick and cut your intake in half of the third. The following week eliminate the third completely. Maintain your food & sleep log the entire time and start to include how you feel during the day (energy level, mood, alertness, aches/pains, etc).
What do we consider 'crap'? Anything that contains vegetable oils, refined sugar, wheat/barley/rye based grains, dairy, & factory farmed meats - basically all processed and genetically modified foods.
Give the two steps above a try and check back. Once you've improved the quality of your food we'll talk about proper proportions to manage your hormonal response, primarily insulin. (Zone Diet)