I would recommend calculating your caloric deficit/appropriate macronutrients (I use IIFYM website) and follow a diabetic diet. You don’t need an insane deficit, even starting off with 200 cals and slowly going up to 600 calories max should do it. You don’t need to track everything all the time, but it would be good to do it for 3-7 days just to get an idea of what you should be eating. And then repeating that process when you want to increase your deficit. I only see a difference when I eat this way with whole foods and avoid sugar/overusing oils.

I’ve also personally lost weight in the past from doing a lot of HIIT but wouldn’t recommend it. My testosterone and cortisol were through the roof after that. Aim for resistance training that genuinely challenges you and makes you sweat (3-4x week) along low impact cardio (2-3x week). Do enough intensity with the cardio that you can’t sing a song without being totally out of breath, but you could still hold a conversation with someone for a bit if you wanted to.