If you don’t think you can jump right into a ‘usual’ IF timing, then you can work up to it.
If you do go this route, I would be strict about the timing for that, say, week. So if you plan to do a week of 12:12 to start, stick to it. And do pay attention to your calorie intake (if weight loss is your plan).
It sounds like you have some eating issues, so you might want to consider a food journal or app that will help you track.