Most reliable method in my own experience: simply eat less.

Eat your normal amount of meals, shovel it in your mouth, but stop before finishing the whole portion. I eat maybe 75% of each meals and toss the remaining bits. Do it for a couple months and watch the weight magically shed off.

It works because it requires no change in meal-type habits; it’s simply fewer calories. End of the day, that’s always the goal and this way is the most direct and simple

When the meals come where it’s hard to stop at 75%, I force myself to toss my napkin and utensils on the plate ensuring the food is now “dirty”. So altogether, it’s very few behavior changes make for a foolproof method.