Hiya Audrey, that’s some good work you did, all on your own. Which tells me that you must have been doing something right already and I’m guessing because of your back problems exercise perhaps isn’t as much of an option as it used to be ( though perhaps something like swimming could be okay or just going on walks or something)
Though as I’m sure you also know ( I’ve done way to much research about this one) is that food is about 80 % of the diet, which means not to eat less but better. Though I agree with rinse above that having a cheat day where you get to have ( a controlled amount) of something you enjoy is a good idea. Also removing everything that can be a temptation in your house. If you don’t have it, you can’t eat it can you? Also perhaps you’d do better with a 5 meal a day plan rather than 3, which doesn’t mean you eat more, just more often so that the hunger doesn’t really start to get in. Preparing meals beforehand is also something a lot of people do.
Also, remind yourself of the goal whenever you feel like giving in, for your health.