You have dumbells?! Those are worth their weight in gold right now. It's nuts. I've been pondering throwing some cement cinder blocks onto a steel pipe and using that for squats, dead lifts, and presses.
I run 4 times a week, about 5 -10 miles per run. I've gained 4-5lbs during the quarantine, despite my running, mostly due to diet and alcohol consumption. I've started on a macro diet, using Carb Manager to track my macros and calories for the day. I've put myself in a 500-700 calorie deficit (or try to). The weight comes off very quickly from the diet alone, but it can be tough when hanging out with the GF and cooking stuff together. Also, alcohol increases my hunger and decreases my willpower so I tend to over-eat when drinking.
One thing that really helps me love running is competition. Consider running some local 5k races. If you are competitive at all, it can really light a fire and passion under you to improve and see your results in the next race. You can turn it into vacations and weekend trips too - there are amazing races of all distances.... 5k, 10k, half marathon, full marathon, ultra marathons etc, all over the country and world, both in urban areas you've always wanted to visit, but also in the wilderness on the trails. The competitive nature of running helps keep me in it and striving to get faster/better. I also meet more than a few hot in shape girls that way
So here is my input:
1. Try to not drink at all, or drink as little as possible. Alcohol has a lot of calories, it lowers your willpower, reduces testosterone, increases your appetite..... list goes on and on.
2. Get on a macro diet and use the Carb Manager app to track your carbs/calories. If you find macros to be too much work, just use the app to track your cals and ensure you are in a calorie deficit of 10-20% per day. If you need any help with anything related to this, let me know because I've become really good with it (from figuring out what combinations of things to eat to hit your macros to using the app itself etc)
3. Think about getting into a competitive sport, like running, to help . Also, a lot of people hate running because they go way too hard, way too fast. Subtract your age from 180 and that is what your max heart rate should be when running. If you have a watch that shows heart rate, that will help you track it and stay under it. Otherwise you can use the "conversational" rule. You should be able to have a conversation with someone while you run without being extremely short of breath. Between breathes you should be able to say, "this is my conversational pace". You jog slowly, then when heart rate goes beyond 180-age, you walk until it drops 10 beats below that number. Then you run again. It should feel good and refreshing, not exhausting, high-effort, and painful. This pace is also right in the prime fat-burning aerobic zone, where the majority of your energy is coming from fat instead of stored glycogen. That will help with weight loss, and keep your glycogen stores fuller for your weight lifting efforts. If you follow the running advice I've given here, week by week you will watch the percentage of time you spend running vs walking increase, until finally you are running easily 100%, and from there you start running faster and faster, while still feeling easy. Last thing to mention on this, for a new runner who isn't in extremely good cardio shape, your pace could be anywhere between a 9:30 minute mile and a 14:00 minute mile. If you are out there going faster than that and it hurts and feels high-effort, you're going way too fast.
4. Try to do your workouts in the morning. Just get them done with. You'll feel better all day long and will feel really accomplished.
