Hi @hadia, I’ve been giving our conversation a little thought. Years ago I was on high doses of steroids for a long period of time. Side effect? You guessed it…craving food! Plus the medication itself can cause weight gain. It became pretty obvious that I couldn’t keep giving in to my urge to overeat.
It was almost impossible to limit myself to just eating meals at specific times. So I did continue to graze throughout the day. However my choice of snacks was what I changed and started to make a small, but steady impact and reduction in my weight.
Years later, I still eat these snacks in the afternoon. (LOL not all at once!) Popcorn (no butter), whole grain crackers or veggies with Hummus, apples and peanut butter, 2 split, pitted dates stuffed with cashews, a handful of mixed nuts, celery sticks stuff with mozzarella cheese. You get the picture. Mostly foods with a higher fiber and protein level keep us feeling full longer without adding excess sugar and starches. We may not be able to control our craving to eat, but we can control the types of foods.
I don’t know what foods you typically eat, but try to focus on adding more protein and less processed starches or packaged goods. Opt for whole grain breads or sourdough, lean meats, avoiding saturated fats. Eat fresh veggies and fruits to get a good source of fiber, along with the grains. Sometimes it even helps to keep a little journal of what you’re eating and try to set goals. But don’t be hard on yourself if you don’t meet a goal for the week. It’s ok…you can start again!

If exercising isn’t something you can see doing routinely, then at least take walks. Start with shorter walks and keep adding a few more blocks until you’re up to several miles daily. You’ll be amazed at how good you’ll feel and, you won’t be eating during that time!
Another big item is to drink plenty of water. It can also curb the appetite while flushing toxins from your body and properly hydrating your cells!
I found a couple of sites (and there are tons more online) with healthy snack ideas.
~From Healthline: https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss

~From Verywellhealth: https://www.verywellhealth.com/snacks-for-weight-loss-8785552

There are also weight loss meal plans online as well as classes offered. You mentioned that there are no group weight loss programs near you. I found one from Harvard University online that has a very minor enrollment fee. But it looks like it could really have some merit. Here’s that link:
https://pll.harvard.edu/course/lose-weight-and-keep-it
These are just suggestions to help you get started. Again, I think it would be a good idea to discuss the weight gain attributed to your meds with your doctor. They may have suggestions for you as well. But in the meantime, the ideas I tossed out to you aren’t harmful. What do you think? Can you give this a try?