@dolphin116. Hi! If you're not in a rush due to related medical reasons, try MyFitnessPal first. I have no association with them, but I have used the app and will use it again once I start being serious about my health goals again. It is an app for you to calculate your daily calorie intake and helps you estimate the amount of macros and nutrients needs vs intake. The app and website allows you to connect with others on a forum. Some people are extremely helpful and share free advice. You can also add your friends or make new friends and see what they are eating. There are a similar apps available if you want to try those out.
I'll restart my health plan in a couple of weeks and will make a post then with some tips. Some might know them, but some might find them useful. I have come across some who act according to old advice and research that have been debunked.
@Elegiaque. Since a few years ago, it has been accepted that full milk is better for weight loss and absorption of nutrients. More and more studies and articles seem to be supporting this claim. So, I guess it's lucky that you've been sticking to full milk.