as someone who's been obese for years, here's my experience: for me it isn't some small calorie deficit, it's flat-out walking around hungry. unless i eat around 1500 calories and put in 20 thousand steps on top of that, the scale doesn't budge. if, keto, low-carb... i tried them all. the names change, but nothing changes for me. my body only gets convinced once it sees a serious calorie deficit.
i left almost nothing untried in this process, including a bunch of performance and fat-loss drugs. some make you feel like they boost performance, some suppress appetite, some speed up fat burning, but at the end of the day none of them take the place of discipline. the moment you quit the diet, the magic ends too. so if you don't have solid motivation, my advice is don't even get mixed up in that stuff.
everybody gets hyped the first week. the real issue is not eating the pizza when you're craving it, being able to say no when your friends order dessert, being able to keep going even when the scale stalls for a few days. if you don't have a reason strong enough to make you do those things, willpower stops being enough after a certain point.
the conclusion i came to is this: there's no shortcut to this. the most expensive drug, the most popular diet, the coolest eating model, they all bring you to the same place in the end. eat less, move more, and manage to keep it up for months.
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