First, you have to accept and be willing to address the reality that you eat more calories than your body needs AND that changes need to be PERMANENT. If you stick to a keto or paleo diet -- as in" this is how I am going to eat for the rest of my life, not just a month" -- you will eventually lose excess fat, decrease inflammation, and lower your risk of serious health problems including cancer, diabetes, heart disease, Alzheimer's, and arthritis. You'll also beat a lot of cravings and improve how you look and feel as well as your athletic performance.
Part of any plan is eating the right number of calories for you body -- even if you are on a keto diet. Here is what I suggest:
1. Use BMI and BMR calculators online (just google these) to identify a healthy weight and the BMR for that weight.
2. Download a food tracking app like Lose It! or My Fitness Pal and enter every single thing you eat or drink. You may need to buy a food scale and use measuring cups and spoons so you have accurate data and learn what a "serving" looks like.
3. Eat lots of fresh veggies, moderate amounts of protein, and good fats up to the BMR calorie count for your goal weight. After a couple of weeks, if you aren't losing, you can drop that down.
4. Don't snack or graze or eat after 7 PM.
5. Drink more water or green tea.
6. Realize that being hungry is okay. You've got access to food and if you are eating highly nutritious, low-glycemic foods, you're fueling your body and brain adequately.
7. Get plenty of sleep.
8. PLAN AHEAD for celebrations and splurges. Life happens. Staying on an eating plan take a combination of resisting daily temptation and planning for those special events where you won't stick to the plan.