Would add to others suggestions on calorie counting, at least for a time. Just get a good idea of where your calories are coming from and just how much it is. For example, that 45 min swim might be 500 calories burned or so and that’s good. But one slice of pizza can easily be 500 calories as well. Might help you realize just how many calories you are stress eating you are doing and help you make more informed decisions when you do it.

Everyone’s calorie in/out will be different, so you’ll need to establish your own baseline and work from there. You can get a cheap Apple Watch for like $150, which is a lot for sure, but it’s a great investment for something that will give you an idea of what type of calorie burning you are doing.

But, as another commentator mentioned, stress eating is not a super logical thing. You might very well know how many calories are in the bag of Doritos or whatever and still choose to have it not based on any sort of informed thing but because your mental state isn’t in a place to make an informed decision. The regular sleep will definitely help with that, but you may want to spend some of your workout time doing some mindfulness instead or something like that. As someone just looking to be in shape, you really only need to exercise each muscle group a couple times a week to see progress, with all the swimming, burpees, weight training, hiking, etc it sounds like you are definitely getting enough activity. You can see more about frequency in working out here: https://www.strongerbyscience.com/more-is-more/ Stronger By Science is more targeted at folks looking to get very strong, so the big take away for you is that twice a week on a lift is plenty for you.

Last thing I would recommend is get the junk food out of your house. Force yourself to put in some real effort if you want to have some. Sometimes just putting a walk to the corner store between you and the junk food is enough to give you time to really think about it and realize it isn’t worth it. You can get yourself some healthier snacks around the house like fruit, salt-free nuts and legumes, etc. Another commenter recommend protein calories and I half way agree with that, they are more filling for sure. However, I do think you can really benefit from filling your stomach with a lot of vegetables. No exaggeration, six servings of vegetables a day can fill up your stomach and keep you from being hungry for junk food.

Good luck!