Keep healthy snacks for when temptation hits. Don’t keep unhealthy foods….for when you’re tempted. And just keep trying, you’ll fail at times, just pick yourself up and get back on track. Don’t quit, it’s a marathon not a sprint

I feel your pain. I inexplicably lost nearly 20kgs 2 1/2 years ago. I’ve somehow managed to put back on 7 of those kilos. No idea how, I still exercise and watch what I eat.

Possibly there are specialty books on this topic; maybe investigate and research bookshops and local library.

A GP or specialist is probably best placed to refer to a dietician for sound professional advice.

Protein at every meal and lots of water (but not with bubbles).

There are great meal delivery company options now that have meal plans based on calorie intake. My sil has been on dietlicious and is loving it. If you’re more keen for higher protein intake, my muscles chef might be worth a browse.

i prefer intermediate fasting which helped me. at the same team it might not work for everyone .

I’ve just started another weight loss journey. Keeping track of my calories is the only thing that works for me. It really helps to compare snacks and their calorie content.

You can do this. I’m guessing that you have tried a million diets and know what foods are preferable to eat more and less of. Maybe a psychologist would help? Something like Noom (app) might be a place to start – they do a one or two week free trial and concentrate a lot on the psychology behind it all. Regarding meals – keep it unprocessed, high in vegetables and proteins, low in fats. ie; chicken with veggie stir fry, scrambled eggs and tomato on toast, tuna and salad.

Focus on protein-rich meals like lean meats, eggs, and legumes. Incorporate veggies and healthy fats for balance. Small, frequent meals can help control hunger. Consider consulting a nutritionist for personalized guidance. You’ve got this!

That was probably a typo and you mean help with weight loss? I think the biggest thing is to be prepared. Have lots of salad items in the fridge, washed and ready to go, lot’s of variety. It’s so easy to throw a salad together and add tuna, chicken, beef, eggs etc.

Sorry I have no experience with this. When you want to gain weight in specific it may be good to chat with a dietician