Working out helps, but what helps most is eating less.

The main thing is you have to really push yourself, over a long period to see results.

What can really help is writing down what you eat in a program like chronometer. Every single day. You do not need to put in everything low calorie tho, like carrots and tomatoes is just so low calories it does not matter.

If you do this you will get an idea of what it takes, and get a framework to push yourself. For example if you need to eat less than 2000 a day to lose weight, then you can write down what you eat til you hit 1990, then just stop eating for the rest of the day.

If you get to 1990 before dinner, then you have a problem

especially soft drinks.

But then, for me within that, there are some caveats and helpful tips:

-- Certain foods for me are "trigger" foods that seem to cause me to add weight more readily--esp. pasta and rice. Moderating my consumption of them seems to help--e.g. instead of making a rice with vegetables added meal (with protein added as well), I flip it into a vegetables with rice added meal (with protein added).

-- Every little bit can help. For me, for example, starting a diet by lessening calories eaten by 10%, rather than going full-scale deprivation.

-- After a period of time with restricted calories/volume of food, my stomach seems to shrink (does this really happen or is it my imagination?) and I get full/satisfied more quickly/easily.

It really helps to know your own triggers, specifics, peculiarities and the like. For me, for example, I find that I'm happy with as little as an eighth of a pint of Ben & Jerry's ice cream (or even less), to get the flavor and enjoyment--after that, while I still like it (of course!), it's kinda/sorta more of the same. And so I keep that in mind and stop at the eighth rather than mindlessly continuing on.

Good luck!

However everyone's body is unique, so it may be a good idea to see your GP first.

this was a huge gamechanger for me

https://www.diabetes.co.uk/diabetes-medication/trulicity.html#:~:text=How does Trulicity work%3F,other GLP-1 receptor agonists.

it can also used if you do not have diabetes.. they sell the exact same with a different name

There are exactly two real methods for losing weight:

1. surgery
2. Eat fewer calories than the calories you burn.

Most people (including me) won't do number 1. So that leaves number 2, which is simple arithmetic.

Number 2 "sounds obvious" and yet it reminds us of how simple the process is. Either eat less, or burn more. It's that simple.

The hard part is that you will feel hungry a lot, while doing it. The continuous hunger can lead to anger and to "binge eating" and other loss of compliance.

The different suggestions help you to stick to your plan, choose which foods to cut or what exercise to increase, etc. But always remember the simple arithmetic. Good luck!

If you struggle with exercise I would recommend cutting your diet in some shape or form; it could be eating a smaller portion of a side you have for dinner, reducing intake of soda, etc. Remember, never think anything small won't make a difference - it does.

As you and your body adjust, you will be able to knock off one thing after the other and before you know it you'll be at 150lbs

Most diets are going to a variation of calorie counting including Weight Watchers type diets. There are tons of options, find one that suits your needs and get started on it.

I'd just recommend following a diet that you can keep long term, or which is not excessively restrictive, that way when you transition out of the diet, you will be able to maintain your weight more easily.

It is amazing how little food one needs to be healthily nourished. As I get older, the less I can even eat, and I am still fat at this time.