I've done a lot of reseach and experimentation. I know we are all different and I hope it can add to the conversation.
I an 5'6" and weighed 231 lbs. Long story of how got that heavy and I won't get into it now. I tried and tried to lose weight and I failed and failed. Finally, I tried HCG and it only works if you get it from overseas. It was vERY challenging. I lost 45 lbs. in 40 days with a plan of gaining only 5 lbs back because I'm not going to torture myself by restricting my social life. And I was able to maintain the new weight for a year +. BUT I couldn't lose anymore weight no matter how hard I exercised.
I went as an 85%-90% Paleo. 10-15% of the time I ate reasonably what I wanted. It worked OK but not to the level I wanted to achieve.
I added IF with a 1700 calorie/day diet plus working out. I do it 5 days a week, M-F. I eat my last morsel of food by 8PM and don't eat until 1 PM the next day. It is challenging BUT after 1 month I am at 180 lbs. and counting. Everytime a get a little hunger pang I drin Hot Tea or ice water.
Seeing is believing and it keeps me motivated. My goal is 160 lbs.