In order to create sustainable habit changes, you need four things:
Structure/Scaffolded Measurable Goals
The law of thermodynamics (calories in/calories out) is not "wrong", but there are many other variables (insulin being the major player) that affect body composition and health.
Check out this article by Dr. Peter Attia:
Tracking body composition change with research grade body composition testing is more precise than a scale.
Muscle Mass weighs roughly twice as much as the same volume of body fat. Body composition can change while your overall body weight remains the same.
It is possible to become leaner while gaining body weight.
Examining your emotional relationship to food/drink is essential to transform your mindset.
All transformation begins with MINDSET.
Nutritional Science is a relatively new field and navigating the mind field can be difficult when you read so much conflicting information.
We are here to help you in that process.