Weight Watchers not too many years ago developed a drill that they called power foods. These foods encourage reaching proper satiety before overeating. I was losing weight on that plan, slowly. Skim milk, nonfat dairy products, low fat meat, many high fiber whole grains, eggs (yes!), potatoes, and fresh fruit, and (except for possibly having to watch fruit if you don’t get progress) eat what you want. I cheated a bit around the edges with minimal bits of margarine.
My wife went from 180 to 120 on Weight Watchers 11 years ago!
Unfortunately, it didn’t take.
We are BOTH too young to be this inactive and I dont want our older years to be her with diabetes (runs in family) and me with damaged heart!
It’s mathematics:
Consume fewer calories than you burn.
Stop calling it a “diet”. Try, instead saying (when presented with high-calorie or highly-processed-carb foods), “I don’t eat that”. Much more empowering than “I can’t eat that, I’m on a diet”.