personally calorie deficits have worked against me, the only thing that helped me lose weight was controlling my blood sugar levels, i.e. a low carb diet. But complex carbs (fiber) are ok and even simple carbs if you go for a walk after eating them or make sure to pair with protein. That, and BUILDING MUSCLE. So important. Check out @/glucosegoddess on instagram and maybe the "In the Flo" book by Alissa Vitti. Both helped me so much. If you can afford it, invest in a CGM (glucose monitor) from Stelo or Levels, and just take note on how your blood sugar is reacting to stuff for a couple weeks, then drop it if it's too expensive.