Having good insulin sensitivity and becoming fat adapted is essential if you want to avoid holding excess weight.
There is no secret hack for losing weight. The best thing you can do is limit food intake to 1 meal a day and cut your carb & sugar intake as much as possible. Basically you'll want to avoid things like sugary drinks, bread, rice, pasta, etc while eating more vegetables and meat. Doing this will lower your calorie intake while improving your insulin sensitivity significantly. Personally I also do a day without food once every couple of weeks, then once every few months I'll do a 5 day extended fast. You don't need to go this far, but there's plenty of evidence to suggest fasting is great for general health and insulin sensitivity so it's worth doing if you can. I can almost guarantee even if you don't get much exercise so long as you stick to a diet like this you'll drop to a healthy weight fairly quickly.
It's fine to have a cheat day (or two) every now and then because you need the diet to be sustainable. I find I have the will power to be very strict about what I consume from Mon-Fri then I'll allow myself to have a few treats on the weekend.
Also something you'll find when you become fat adapted is that you're way less hungry and much more mentally stable. When you're body wants a constant source of carbs you can only go so long before you're feeling hungry. These days I enjoy food, but I can easily skip a couple of days and feel fine. I've come to believe that what we think of hunger in developed countries probably isn't hunger, but just our bodies craving a hit of carbs. What I'm saying is that you'll probably find a low-carb diet very difficult for the first couple of months, but with time you'll find it gets much easier.
There is no secret hack for losing weight. The best thing you can do is limit food intake to 1 meal a day and cut your carb & sugar intake as much as possible. Basically you'll want to avoid things like sugary drinks, bread, rice, pasta, etc while eating more vegetables and meat. Doing this will lower your calorie intake while improving your insulin sensitivity significantly. Personally I also do a day without food once every couple of weeks, then once every few months I'll do a 5 day extended fast. You don't need to go this far, but there's plenty of evidence to suggest fasting is great for general health and insulin sensitivity so it's worth doing if you can. I can almost guarantee even if you don't get much exercise so long as you stick to a diet like this you'll drop to a healthy weight fairly quickly.
It's fine to have a cheat day (or two) every now and then because you need the diet to be sustainable. I find I have the will power to be very strict about what I consume from Mon-Fri then I'll allow myself to have a few treats on the weekend.
Also something you'll find when you become fat adapted is that you're way less hungry and much more mentally stable. When you're body wants a constant source of carbs you can only go so long before you're feeling hungry. These days I enjoy food, but I can easily skip a couple of days and feel fine. I've come to believe that what we think of hunger in developed countries probably isn't hunger, but just our bodies craving a hit of carbs. What I'm saying is that you'll probably find a low-carb diet very difficult for the first couple of months, but with time you'll find it gets much easier.