Diets, oh how I had that word, almost as much as I hate this idea of weight loss. Most people don’t want to lose weight, they want to look better, loose the gut/moobs/whatever, so why do we measure success on the scales? Throw your scales away and take a picture of yourself in your undies, every week take another one and see how they compare. Simple and it actually achieves the goal that you have. You can make changes quickly but they won’t stay, you want a change in lifestyle to give a steady improvement and 2 or 3 weeks is not long enough to judge this.
Re. food, very simple, eat clean, non-processed food and eat it regularly. I eat every 3 hours so end up having 5 or 6 small meals not 2 or 3 big ones, every week I have 1 meal where I eat whatever I want, often washed down with a few beers, this is fine and any dient that didn’t allow this would never get stuck to anyway. Eating regularly keep your metabolism up and means you don’t get hungry so hopefully you don’t binge eat on crap. And Ton is right, good fat is not nearly as bad for you as the sugar and general other crap you get in more processed food, so take the fat option rather than the sugary option.
Re. exercise, you use energy to rebuild muscles so do strength exercises to failure, make your muscles scream in pain and ache like hell the next day, you can do this on your bike or in the gym but it does work.
Context, lunge, former owner of a gut and a fine set of man boobs.