I'm in the same boat. Before I start the process of having weight loss surgery, I have changed my diet, eating habits and added exercise. All of these have helped me to lose 38 pounds since January 2024 = 5 months. Granted I'm also on meds for high blood pressure, high cholesterol, diabetes and menopause (hormone replacement therapy - HRT). I'm using the FREE "Carb Manager" app to keep track of my macros = carbs + protein + fat + calories. When you start the app, it asks your current weight and height plus what level you want to achieve (lose weight or maintain or gain muscle). I choose the "lose weight" level. The app gave me daily macros of 67 g net carbs + 135 g protein + 60 g fat + 1350 calories. That's 20% carbs + 40% protein + 40% fat. I enter a food and it shows me the macros. I keep track of everything I eat and the amount I eat. I really enjoy this type of tracking. I use it on my phone, but you can also use a computer. Hope this helps you!