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Your options are: Drop a bunch of stuff off somewhere till you're below your carrying capacity, find a better bag like a duffel bag or backpack and put your food in there, or exercise and build your character's strength skill.
Don't worry about the lost health from over encumbrance, btw. You can only lose a max of 30% hp from it, which you'll regain after you aren't carrying so much. Far more dangerous is being unable to move or fight quickly while your character is carrying too much or exhausted.
Is the bag unequipped its encumbrence is all the items inside plus the encumbrence of the bag itself.
When starting out you need to pick and choose what to take, since being overencumbered is dangerous in zombie infested areas.
Maybe designate a house or something in the area as a local stash and put things there for the time being.
Just don't forget to mark it on your map.
Other than that the bare essentials to always carry are a container/bottle with water, a weapon, and maybe some non-perishable food you can eat on the go like chips or cereals.
And a pencil for marking stuff on the map :)
edit:
I guess wearing shoes is also quite important.
Things can get ugly quick otherwise.
https://pzwiki.net/wiki/Heavy_load
Like backpack should be on back not in inventory.
Beyond that if issues still occur with management of the weight of the items, then strength is what most players go for.