Asklemmy

There are many methods that are ultimately a combination of psychological tricks, and finding food and meal times that you work well with.

The one thing they all have in common is calories in being less than calories out.

One of the easiest and most effective ways to get started is simply establishing a baseline. Don't try to change anything, just count everything. And yes that means everything. After that, look for things you know don't make you feel good. Maybe limit or drop soda, cut a snack in half, limit dessert, reduce alcohol, etc.

Radical diet changes aren't required, just consistent.

When you start to run into problems with something that feels like self control (snacking, meal size, alcohol, sugar, etc), then look into ways to work through that. Often it's just learning new habits (never eat from the bag, seconds are ok but start small and wait, etc). Those habits really depend on the individual and where you're currently at though.

Some people do great with keto, some with fasting 20 hours a day, some with only snacks instead of meals, or only meals and zero snacks. Just trying those at random without understanding where you're currently at first can lead to feeling failure and giving up unless you happen to get lucky with what you try first.

And, always be kind to yourself.