ADHD

Another idea worth considering is taking up a martial art. It's both energetic and interesting. I often use the patterns as "kinetic meditation". It plays well with ADHD, unlike normal meditation. It also works well as a nice distraction from the "I'm hungry" mind state.

Food wise, focus on improving your nutrition, and add in more non calorie dense foods. It reduces the drive to overeat, and keeps you feeling full, with less calories. Losing weight by simple calorie restriction is notoriously reliant on will power. Something we notoriously lack. Trying to road on that front is asking for a loss.

Take your meds regularly. One of the side effects is losing your appetite.

first: don't stress it, sustainable weight loss is slow everything else will end up with you regaining the weight when you stop with whatever hyped up diet or hardcore sports program you tried.

find an activity, that burns calories that you enjoy doing, and do it because it's fun. try new things when something is not fun.

identify a high calorie source that you can somewhat easily eliminate, for many people that's sugary drinks (including fruit juice).

get yourself to step on a scale every morning. weight is on a downwards trend week to week? you are on the right track. keep doing what you are doing.

weight goes up sometimes? don't worry that happens we are running a marathon here. if it keeps increasing you'll either can do more activities that burn calories or find another calorie source you can cut back on.

It might also help, to either eat slower, because "being not hungry" has a delay or drink a glass of water before every meal, so you'll feel full faster.

and always remember, this is not a sprint, sometimes you'll gain weight, that does not mean you failed, you don't start back at zero.

A solid routine can help. For years now I've started my day with oatmeal. Cup of oats, cup of frozen blueberries. It's become a morning ritual. Oats are good for fiber which help you feel full.

Stock high fiber items (same reason as above).

Rethink what "feeling hungry" means. Your level of hunger shouldn't indicate how much food you eat. It should indicate how soon you eat.

Before eating, chug water until you feel physically full. This will force you to eat slower and trigger your sated feeling quicker. If you just sit down to a meal and start inhaling food, your body can take a few minutes to really register you're eating. This is why people sometimes "hit a wall" when gorging themselves. They've blown past where their body should have said "you're full" before their body can send those signals to your brain. Eating slower and having a "full" stomach help to make sure you feel sated at the right time.

Get out of the habit of eating until you are really full. Have things to pull your attention after an appropriate amount of food. Start down that Google rabbit hole that just popped into your mind so you think about that rather than eating more. This can also help with eating slower if you're in a situation where using your phone while eating is acceptable.

Make small incremental changes. People that suddenly upend their entire eating habits for the new fad diet change too much too quickly. It can be hard to stay the course.

Understand this is a long road. You won't shed pounds overnight. That being said, don't get down on yourself for messing up. It is a full lifestyle change. The small things over time start to add up. If you don't stick to all of these religiously, that's OK. Just make a concerted effort to do them more frequently than you did last week or last month.

You can't out-exercise a bad diet. Unless you are doing olympic level training that requires more than normal calories, a bad diet will destroy your chances. It's much easier to have a quick extra snack or heavier dessert adding hundreds, if not, thousands of calories in a single day. Running 5 miles might burn 500 calories. A couple candy bars will be more than that.

That being said, finding the right exercise can drastically improve your chances. I took up Jiu-jitsu and muay Thai. Doing that 2-4 nights a week is great for now than just weight loss.

Key points: make small changes you can stick to, focus on "better than yesterday" even if it's not perfect, reshape how you think about certain activities (when to eat, how much to eat, what to eat), develop a routine that you don't need to think about.

my meds stop me from feeling hubger, its not healthy, so i have to force myself to eat my daily nutritional intake. its mostly the protein content thats hard due to the dense nature of it and how long if takes to digest.

go for walks, listen to music, have healthy snacks only. fruit, vegetables, nuts, dried chickpeas with seasoning for crunch. works for me.

Find an exercise you like, and make sure to keep doing it until it's a habit (8 weeks is usually enough for me). It raises your baseline metabolic rate, so even if you slip a bit, you can usually recover. Personally, that's hiking or exercising while reading an audiobook which makes the time fly.

The other thing is to religiously count calories. Have an app on your phone, enter the calories every time something comes close to your mouth. Eventually, you'll reach to eat some snack, realize you don't know the calories, get up to figure it out from the container, and often forget about the snack while you're up and doing something.

Maybe martial arts or cross-fit? Afaik, martial arts aren't as repetitive as usual exercises, and cross-fit is pretty mixed up.

Also, though harder given ADHD itself, as you identified problematic points of your behavior, maybe focus also on changing them?

As others said, the best key to your diet is decision-making in the store, not in the home.

As for exercise, try to find something you actually like doing. These can sometimes be expensive :/. Cycling, rock climbing, swimming, hiking, whatever you enjoy so it doesn't feel like a chore.