Sane discussions of weight, like sane discussions of aging, are ever clouded by the large constituencies with large marketing budgets who benefit from selling you on things that are both useless and popular. e.g. you can become fit without much effort, just buy our product. You can turn back aging, just buy our product. You can eat as much of our product as you want and not get fat like those other slobs, so go ahead and fill your plate.

Here's an experiment you can run on yourself. Eat the same diet as you are now, but less of it. Take up alternate day fasting, or just skip a meal every day. Be rigorous - keep track of how much your eat, and eat less than you were. Do it for a couple of months.

You will, absolutely, definitely, without a doubt, lose weight, largely adipose tissue mass.

Everything else is either (a) discussion of nutritional quality with regard to what you are eating, which is a rat-hole that never ends and you will never do better than a good 80/20 result no matter how much time and energy you spend on it or (b) the self-delusion of people who don't want to give up their capacious eating habits.