I think better than dieting to lose weight, determine your target weight and eat to that weight. So if you think 170 is your correct weight, eat what you would need to eat to maintain 170, then exercise, preferably with a combination of aerobic but also weights. Think of building up muscle size and tone then melting the fat away to reveal it. The first thing is to eliminate anything white except milk and cauliflower. Sugar, white bread, rice, pasta, potato. Zero soda. Make a pot of ice tea with tea bags ( I have 6-8 different teas and mix two per pot and leave in a coffee machine to steep 2 hours). About the only way to do it is to start cooking your own food. Eat nothing that has ingredients that you don't understand, chemicals. Next, portion control. Meat should be less than a half pound, veggies if prepared without fats. No snacks. Minimal carbs and only at breakfast or lunch. You will need some carbs for energy and some fats for testosterone production so I try to make that breakfast. My diet: Breakfast: Protein shake (31g protein, 160 calories), and 2" piece of baguette with real butter. Lunch: leftover protein from some dinner or a grilled boneless, skinless chicken breast (buy a grill pan and a can of Pam) some fruit and/or veggie, sometimes a small carb. Late afternoon protein shake and my workout (1/2 hour cardio, one hour weights). Dinner: 1/2lb protein, veggies. That's it. Cheat breakfast on Saturday (but keep it sane), zero lunch, Cheat dinner but keep it sane. Learn to cook exotic that relies more on spices and less on fats, Indian, Korean, Moroccan, just think of the spice trade route. My go to cheat snack (very rare) when I get crazy munchies is popcorn but make it yourself, not the micro-bags. Sometimes handfuls of peanuts. I really don't worry about salt but some people should.
The workout schedule is every day I show up. Afternoons on weekdays, mornings on weekends. I do cardio every day and occasionally skip the weights if my body just doesn't have it but I at least get to the weights and then decide. I skip prob a day and sometimes two days/s a week on the weights but never the cardio.
Both diet and exercise should be something you can live with for the rest of your life, not a temporary thing to lose weight. Target your weight, get there, stay there. Oh, and buy a scale and weigh every morning when you first get up and after you've peed. That will give you a constant water read and also your marching orders for what you can eat that day.
That works for me. Not complicated.