It's obvious to me that everybody's needs are different.
Some people don't lose weight because they're not eating enough calories, and that slows their metabolism.
Others don't lose weight (me!) because they're eating too many calories.
So I only know what works for me. Not eating after 7 PM.
Not eating sugar alcohols. Getting to the gym regularly, my best weight loss is with weights: lots of repetitions at low weight.
And...eating salmon! Don't ask me why, but I almost always weigh less a day or so after eating salmon.
If you don't do fish, flax also has lots of omega 3s, but don't know how it would affect weight loss.