What does work? Responsibility for your actions. Eat less then you burn.
Resting Metabolic Rate (RMR) + Exercise = Your daily burn rate in carlories.
Every 3500 cal deficit will loose a pound. There you go, it is all about the calories.
So take it a week at a time try to lower your calories by 500 a day below your daily burn rate.
wait! if I dont eat enough my body will go into starvation mode??? Well yeah but you need some facts on that.
Using myself as an example, my current weight is 255 lbs. and my bmr is 2061. So, I would have to cut my calories to below 1030 per day. However, if I were at my goal weight of 190 lbs., my RMR would be 1725, and so I would have to cut my calories to below 862 calories.
In general, it's true that metabolic rate tends to drop more with caloric deficits; as well, people vary in how hard or fast their bodies shut down. Women's bodies tend to shut down harder and faster.
But here's the thing: no study has the drop in metabolic rate been sufficient to completely offset the caloric deficit. That is, say that cutting your calories by 50% per day leads to a reduction in the metabolic rate of 10%.
Starvation mode you say. But you still have a 40% daily deficit.
At least thats what makes sense based upon all the studies. BTW, check with your doctor.