Once you hit middle-age and discover the difference between real food and fast food, you’re in trouble. Add to this the ability to use the kitchen in the manner it’s designed for (rather than a countertop for a microwave) and gaining weight is just a bit too easy.
If you want to be able to eat responsibly, be merry, and watch your weight (without having to watch it too hard), don’t look for the method that “works best”. Trying to do something you don’t love to stay trim, consistently, is not easy. It’s the opposite of easy.
Look for the thing that, when you wake up on a Saturday morning and you’re suiting up, makes you think, “My God, it is good to be me.” Do that.
And, if worse comes to worst, buy a bike and hope for the best.
It’ll set you free.