The only thing I mentioned that is hard to do (for some people, not for me) is fasting. It is also the most effective for losing fat and for resetting insulin

The only thing I mentioned that is hard to do (for some people, not for me) is fasting. It is also the most effective for losing fat and for resetting insulin sensitivity. Also, hunger hormones actually decrease over a (moderately extended) fast, and metabolism does not go down significantly. I'm talking about a zero-calorie fast, just water / black coffee / tea. The problems you describe apply to low calorie diets, not fasting. I went from >95 kg to 70 using the methods described above. I held that weight for several years, and I can control my weight up and down by manipulating the number of days a week I fast. I know that it is possible to consistently, reliably lose fat because I did it, and continue to do it when necessary. Lots of people have done the same. People are good at finding reasons why they can't lose weight. The truth is, they just don't want to do what is necessary. The hardest part of fasting is not physical but social. When you fast regularly over years, you experience how weird our culture's relationship with food is. We do not eat because we are really hungry. We eat to be social or comfort ourselves or because we are bored.