Controversial subject

As for suppliments:

No weight loss suppliments are worth the money. They either don't work, or they don't work very well, and both of those cases are money better spent on time at the gym, or on healthy food, or both.

What works for me:

Focus on easy-to-count meals, so think "a couple full meals". SKip the snacking totally. It's way too easy for me to derail myself by trying to do many small meals.

Figure your calories like a budget. You start the day wit XYZ budget, every time you eat you're spending your budget. If you overdo it, you need to "pay it off". That means exercise. Tis actually can work in your favor if you tend to do food as a social ting, though, because if you know in advance that you're going to probably eat more on, say, saturday? You set aside some time before or after to build up your "credit".

Also, as hard as it sounds from the start? Try to build a habit. Until you've got the habits built, forget about "cheat days". Try to go a month solid without cheating, logging everything. If you can do it for a month, then you've got some momentum behind you and you can keep it up easier. For now, though, focus on te first week, then the first month, etc.