From personal experience nothing made as much difference. I counted calories but switching to high satiety foods made it quite a lot easier.
High fiber foods take a lot longer to digest so make you full longer. Warm oats and pears are a great example.
https://www.fortitudenutritioncoaching.com.au/blog/satiety-h... is a reasonable overview.
https://pubmed.ncbi.nlm.nih.gov/7498104/ is a satiety index of common foods which is really useful.
Surely this is exaggeration?
I make a three egg omelette a few times a week, and it's quite filling. I could probably do six eggs without making myself sick, but not a dozen and definitely not 20.
No, this is not an exaggeration. For reference, I am 1.73m and 65kg. When I eat eggs, in whatever form, boiled, fried, etc, I can keep eating them until my stomach is physically full, which takes about 20 eggs, but even then I still feel hungry and non satiated.
I've been trying to replace other things I eat with eggs, for the supposed health benefits, but I can't, eggs simply don't provide any satiation to me. And no, I don't eat massive quantities of other foods, it's mostly eggs I have this problem with. I can eat a single slice of home-made sourdough bread with a simple pate, and I feel much more satiated than after 20 eggs.
(for lazy americans, this person is 5'8" / 143lb)
She was a doctor and had an obese patient who was struggling to lose weight, he complained that he had changed his diet to be very healthy but it still didn't help
gm: "ok let's start with breakfast, what do you usually eat?"
patient: "oh, just a plain omelette - I don't even use butter or oil!"
gm: "ok that sounds good, tell me exactly how you prepare it"
patient: "well, I crack 12 eggs into a pan..."
Apparently they saw they were sold by the dozen and thought that was the suggested serving size