The only system that has ever worked for me is simply drastically cutting calories. (I even went to some visits to get ready for bariatric surgery, but the doctor insisted on clearance from the out-of-date nutritionist who required I basically live on plain steamed chicken and water. If I could live on that, I wouldn't need the surgery.) Diet food is too often BORING, and my attempts at dieting are make harder because I'm in stage 3 kidney failure, so can't just add flavor by throwing on salt.
One tip that has helped me is butter (NOT margarine, I've avoided trans fats for 30+ years). I'll eat something fairly small for a meal, like a sandwich or a fried egg on a mini naan, but I'm usually still hungry. A handful of vegetables sauteed in a tablespoon of butter is pretty much 100 calories (90 mg sodium) and keeps me full for hours. (150 calories if I include corn as part of the veggies.) I've used frozen mixed veggies as well as fresh mushrooms or cauliflower; the butter adds enough flavor that I don't feel I'm eating cardboard. (Of course it would be better if I could eat the veggies plain. But my choices are eat plain veggies and still crave something with flavor, or add the 100 calories of butter and not cheat later.)
Down 4 lb so far!
Norwegian Pearl May 21, 2017 - Alaska
First cruise EVER on RCL Oasis of the Seas July 27, 2013 - Eastern Caribbean