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I've struggled with this a lot over the past 10 years. I was 60lbs (27kg) over my weight from leaving university 25 years earlier, I sit a lot, and am late forties. The last few years have been harder, and I've been bouncing between a small range, and couldn't 'break out'.

Others have suggested 'writing it down' - not going to argue with that. I don't 'write down' every food I eat, but I do make mental notes every day. What's helped me more though...

2 years ago I bought a fitbit - basic model, nothing fancy, but got serious about tracking my movements. It helped create some easier external documentation about what I was doing. I then moved to an Apple Watch last May, and have been following the '3 circles'. It gave me a target 'move X calories per day' target, do X minutes of 'exercise' every day (exercise seemingly defined as 'get your heart rate above Xbpm').

I've hit those targets ALMOST every day (I missed one calorie target 1 day by 13!). I'm on day ... 206 of my movement streak.

For me, the visual reminders on my wrist help keep me motivated/focused. I 'compete' against a couple of friends with the watch now and then, but just being connected and getting a thumbs up from a friend now and then is motivating.

As others said, track weight daily - I track morning and night. I put it in my iphone. I look at the graphs. I see the downward trend. THIS HELPS A LOT when it bounces back up a bit now and then. I'm up ... around 1.5 lbs from earlier this week. JUST seeing that uptick used to demotivate me. But looking at the downward trend of the last 7 months, I can see the larger direction is down, and I don't stress as much about small upticks. I'm down 25lbs (11kg) from last June, and at this pace will probably be down another 15 or so by this year.

I used to go to a gym, but ... it's a 'process'. I now often just go outside and jog around. There's a run club once per week, and weather permitting, I'll do it, but... I hit those targets every day. Even if it's just running in place, or getting on an exercise bike, or jumping rope. I tell myself "every little bit helps", and tracking every one of those 'little bits' has been the motivating factor for me. May be different for others, but keep going till you find something that works for you.

Took me years to find some 'thing' that clicked for me, but I'm closing in on one year of losing weight based on 'more movement' and 'fewer snacks' and 'better eating'. But it took weeks before there was a trendline to see a downward line.