“Why didn’t I lose weight?!” Ok. I know. And I’m an idiot

Logging food very very good.
Reviewing logs even better.
Looking at weight TREND instead of isolated weight ins spaced far apart (that sodium and similar issues) even better-er.

That 5000 of salt is going to make a huge water retention problem. That's more than double the recommendation. I'd suggest stepping on that scale every day instead of once a week, and watch the salt. That's not actual "weight." You didn't over-eat by 17,500 calories. That 600 calories wouldn't cause weight gain if you're eating at a deficit. That wouldn't even have put you at weight Maintenance calories.

~Signed,
Been There, Got The Tee Shirt

Personally, I'm not a fan of tackling two habits at once, I don't find it overly sustainable.

When someone has a lot of weight to lose, I always recommend that they tackle either sustainable exercise or sustainable diet first. Preferably diet.

If someone doesn't have a nice, comfortable, long term healthy relationship with food and exercise, it can be very difficult to develop either if they connect the two in their heads.

Instead, I recommend getting a grip on eating first and only doing light, comfortable exercise that feels good. Nothing intense and nothing for the express purpose of "burning fat". That's not really a great way to conceptualize exercise anyway as it tends to encourage people to push too hard and burn out.

If you can focus on your eating and get your relationship with food to a healthy, long term sustainable place, then you never need to depend on intense exercise to offset your eating.

Then once the diet is well in hand and self sustaining, then add exercise, but with the aim of improving health and mood. This will naturally lean the person more towards the kind of exercise that is enjoyable and that they will want to do every day, rather than the punishing routines that people over do when they are trying to rack up calorie burn numbers.

I divorced exercise from weight loss in my head years ago, and it's made losing weight a much, much simpler, easier, and more comfortable process. I was obese, lost down to lean healthy weight, have maintained healthy weight for years, and from obese down to high-normal BMI, I barely exercised beyond taking walks and stretching. Those ended up being the easiest lbs to lose because being obese, it was so easy to run a small deficit. I basically just sat back and a year later, I was just barely overweight.

Only at that point, when my body was more comfortable and I never even had to think about my diet, did I start adding more vigorous exercise, but it was never with the purpose to burn more calories. It was always for more strength, stronger heart and lungs, better posture, and to stave off aches and pains. It was never about pushing myself as hard as possible, it was about living my best life and my best life includes exercise.

It's hard not to be in a rush and throw everything at your weight loss, but at the end of the day, time will pass. And in a year from now, would you rather have unpredictable results from trying to rush it, or would you rather have developed a stable diet, a healthy relationship with eating, that produces predictable, slow, sustainable results, and have discovered exercise that you truly crave every day because it lifts your spirits and makes your body feel calm, loos, and comfortable?

That's just my 2c as someone who spent a few decades yo-yo ing until I separated diet and exercise completely as habits, and made my life so much easier.