What are some ways to lose weight without the yo-yo effect?

I've tried dieting several times... I manage to lose weight somehow, but the problem is that I always gain it back.

Even if I lose weight by strictly following a diet, it comes back quickly as soon as I let my guard down even a little, and I even feel like I gain weight instead.

I tried combining it with exercise, but it's too difficult to maintain consistently, and

In the end, I'm repeating this pattern of dieting → binge eating → dieting again…

Is there a specific way to lose weight steadily, even if slowly, without the yo-yo effect?

I'm also curious about how to maintain my diet, and

I also want to know how much exercise I need to do to realistically maintain it.

If there are any people who have succeeded once and maintained it for a long time

Please tell me in detail about methods or habits.