Your mileage might be different, but...
For me, I have lost and gained weight many times since my 20's
Was the prototypical yo-yo weight poster boy.
Self awareness was the key for me, know thyself. All the times I had lost
before I gained it back because I was on a diet. This was temporary in nature, after the weight loss permanent changes never stuck and the weight
At 50 I was diagnosed as a type 2, and had to make a decision. Who did I want to be at 55, 60 and beyond. This was the goal... but it needed more
1) Wanted to be healthier and more fit
Then as about how that person lives...
2) How does that 55 me eat, how does he eat?
3) How does the 55 get in his exercise?
4) What does his life look like...
Then I said, no diet. Live like that future me, today
and tomorrow he will be here. This is the solution that worked for me.
My body is no longer in it's 20's or 30's. Need to live like the future me.
So I started portion control like the future me. try to eat much smaller meals 500 cals or less, 3 to 4 times a day.
Get out and walk/run 3 days a week, twice for an hour each and on the weekend go for some longer walk/runs. Bike 10 miles and some weekends long trail rides.
Want to see what the future looks like, look in the mirror today.
Want to see a different future in the mirror, live like that image today.
This was the trick for me, love myself, know myself and live like the
person I want to be tomorrow.
Think at 53 I finally have me figured out