I don't think there is a magic diet which causes people to lose weight and keep it off. I am convinced that the key is portion control.
Two and a half mile run today. Did a fast jog half way out, and did intervals on the way back in, running about 300m and walking 100m. Afterwards did a few sets of crunches and flutter kicks to work the abs a bit.
It's 3 pronged in my opinion. Diet..which covers portion control...plus what you eat is equally important. You can't go around eating a reasonable portion of popcorn and White Castle sliders everyday.
So Diet. Resistance exercise. And some sort of aerobic exercise.
What are you doing in resistance training to strengthen your back?
I have a few different exercises you should do if you are not already doing them.....
I can't really do much heavy lifting for the lower back, so I've tended to do more core exercises like bridging and some Yoga.....which actually improved my situps more than ever before or any weight training I have ever done.
Isn't that crazy? I can't do certain back exercises....but I don't really feel it that badly doing situps?