The only way I got my weight under control was to limit calories and eat less junk. It's way harder than it sounds, but I used a lot of tracking (just a phone app, any diet app with a food journal should work). You have to learn to eat "all over again" as my dietician said a bazillion times. It took a few months to break the old patterns. I stopped eating anything sugary (except one day a week), I stopped eating out more than once a week, I learned to have options at home (quick options that tasted good but were still healthy). I stopped obsessing over fats or carbs. I ate a lot better, cut my calories down to 1600-1800 a day, and took long walks every day or two. Most importantly I didn't beat my self up when I messed up, but I did write it down in my food journal and marked the day as "red" on a spread sheet. At first I had a lot of red days, but I didn't give up, then I started getting almost all green with an occasional red day over time. I picked Saturdays as a "day of rest" where I relaxed my moderately strict dieting requirements, but still kept calories under 2400 (which figured was my break even). I lost about 50lbs doing it this way and learned to "eat" again probably 80% good stuff and 20% questionable stuff these days. I weigh myself on the weekend and if I've gotten above my goal weight by a couple pounds then I watch it for the next week, and that's been enough for a couple years now to maintain my goal weight