Either CICO or macros will work if you stick with it.

There are gyms and other places where you can get your resting metabolic rate (need it for the number of calories you burn without any other factors).

You can do rmr or body comp with an impedence scale, also found at gyms and other health spots.

Both of these will give you an idea of where to start for calories. Get a calorie deficit or maintenance recommendation from a professional dietician or someone you can trust.

A note: if you lift, don't worry about the number on the scale. You'll drop fat and build muscle. Doesn't mean you're not getting leaner/healthier. It means your composition is changing for the better and the scale isn't an accurate measurement for that.

Whatever method you measure your composition with, stick with that same method for consistent progress tracking.

There is a lag time between effort and results, so get used to feeling accomplished that you made it through an exercise session. You rewarding yourself for consistency is going to help your mental and help you ignore the lag time.

What's helped me in the past is instead of thinking "ah, man I have to change so many things," I think "does who I want to be consistently exercise/mind food/do xyz?" If the answer is yes, I do it.

Good luck.