Intermittent fasting and writing down what you eat religiously worked for me. Use an app to keep track on your phone: Fastic, Noom, LoseIt, etc. Some people go with other diets like ketogenic diets, those work too.
Another option is to ask your doctor about semaglutide (e.g., Wegovy). Here is a study: https://www.nejm.org/doi/full/10.1056/NEJMoa2032183 (Health insurance usually covers it. They have a coupon to bring down the copay to $25.)
The key is consistency and recognizing that you may be eating for reasons other than hunger.
Sadly, I changed my employer and insurance no longer covers it... so its 1650/month and doesn't count toward my deductible
Working with a company called "Calibrate" who guarantees that they can get you the meds through their relationships... we will see. But the effect of Wegovy (for me) was very meaningful and I am/was seriously considering just paying out of pocket to continue it.
Semaglutide is available as other, cheaper brand names. For example, Ozempic has similar dosages (I think 1.5mg and 3.0mg), and compounding pharmacies might be able to make you semaglutide doses that get even closer to Wegovy's. There's also Rybelsus, the oral semaglutide pill. (I'm not a doctor or in the medical/pharmaceutical industry, so please consult your doctor and pharmacist, they often know crafty ways to get insurance to cover things. Also, don't be afraid to work with your employer's HR, they can often administratively include things as an exception.)
> The key is consistency and recognizing that you may be eating for reasons other than hunger.
This is the most important part of the above comment; the rest can be completely ignored until this is addressed. How much and how often do you eat now, and what does it add up to calorie-wise. Figure that out first, that Insight might already help you towards making adjustments in your lifestyle.
Don't try and change everything all at once, people are resistant to change. Change one thing, stick to it for six weeks, then observe and change something else.
I just started on wegovy last week and it is amazing: hunger no longer rules me. TLDR on the study: average weight loss of ~15% compared to a control group. I had to fight through some insurance prior authorization issues but now I get it for free as a preventative medicine.
Another option is to ask your doctor about semaglutide (e.g., Wegovy). Here is a study: https://www.nejm.org/doi/full/10.1056/NEJMoa2032183 (Health insurance usually covers it. They have a coupon to bring down the copay to $25.)
The key is consistency and recognizing that you may be eating for reasons other than hunger.