Obviously nutrition is the key. 80% (or some high number) of your weight loss happens with the nutrition. Once I got that right (enough) I have had a great deal of success. Exercise (biking) accelerates this process, keeps my mind clear, etc. If I choose to I can safely lose faster than I am now. No starving, etc. I'm not that far from my target weight so I allow myself to go up to my maintenance caloric intake at times. And only rarely go over.