Use more fuel than you put in.

Extremely simple, run a calorie deficit diet. Exercise will help but 80% of weight loss is what you eat.

Stop injecting insulin

Exercise

I don’t 😕

Cardio

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when I was losing weight before I gained muscle, what I did was drink a lot of water and eat a lot of food with fiber. I also exercised !

Get a clean diet that gives a calorie deficit and exercise a lot. One has to offset our relatively sedentary lives. No junk food on the side or midnight snacks or whatever else, and the weight will come off.

I hate the term diet, because it always conjures up images of fad diets that are impossible to follow long term. I prefer lifestyle modification.

Cut out sugar, stay away from refined foods in favour of whole grains, if you do eat meat, eat lean meat like chicken and fish and make sure most of your plate is filled with vegetables, especially leafy green ones.

The two best reviewed "diets" (or rather lifestyles) are the Mediterranean diet and the DASH diet and both use the above as starting points.

Exercise will also help, and if you do, include weight training. Weight training burns more calories at resting, because your muscles need to recover.

Exercise

It’s hard to gain weight!

Stress

I think not eating after a certain hr. or if you must eat after past that time, just eat food that gets easily digested. those filled with protein like banana.

Stop snacking. Eat small portions.

Last year i went from 298 down to 247 doing the atki s diet, took a break from the diet and recently started again and am down to 240 my goal this year is another 20