[saiya-jin]

Seems to the only thing you need to change is to start doing some real sports(TM) instead of stuff you do just to lose weight. I mean sports that you will feel very bad for skipping, and stuff you can actually engage in few times a week. I'd recommend climbing for example (that's a serious gateway to permanent improvement of lifestyle for everybody I know including me, but its not panacea so other stuff may work for ya). That's a great way and first step to completely change yourself.

That's the core of most weight loss - if you want permanent results, you need to do permanent change in your habits, no way to hack around this simple fact of life (if you don't count pussies like Musk lacking any serious impulse control who eat copious amount of diabetes medications because... that really seems like a great idea along term, just ask any senior doctor in private).

[Fire-Dragon-DoL]

Unfortunately I have to disagree. I started going to the gym 6 times per week in august 2023, my muscles are in way better shape than before, my heart is great, but the biggest weight loss was still at the beginning from diet.

It's a pain. I religiously go and alternate 3 HIIT sessions (shadow boxing/stationary bike) of 30 minutes, with strength training of 60 minutes (push, pull, legs). The very rare times I skip have been when my legs are overly tired (boxing, bike, legs + 40 minutes walking 5 days per week it's a lot for muscles). And yet, I'm struggling to lose the remaining weight. My hunger has increased with all the muscles, I am able not to gain weight only because I eat healthy, but the amount I eat increases. I can power through with will and a lot of water, but it's really hard.

I thought I would solve with sport but I didn't. I'm in good shape, but I have more weight to lose, it's annoying.

[mancerayder]

Have you had your T levels checked? And done bloodwork to check nutrient levels?

Low T can definitely limit the ability to be lean.

Other factors - over training (6 times a week would be pushing it for me years ago, today is 3-4 max). Poor sleep. Poor diet (carbs, crappy over processed foods).

Many many individual factors to consider. It's truly hard to generalize these things.

[Fire-Dragon-DoL]

Yeah, which is also why it's hard to find any suggestions. No I haven't had any bloodwork done related to nutrient levels, since I was always able to lose weight.

6 times per week is a lot, but it's the only way I managed to maintain consistency. As twisted as it sounds, it's way easier to go to the gym if I know I have to go every day rather than say "oh I'll anticipate the rest day to today" (and then I won't go the next day either). On Sunday, when I rest, I feel zero guilt, my body is exhausted and I know I NEED that day. Sometimes if I feel too tired I take an additional day, either Monday or Wednesday, depending when I discover my body can't handle anything else.

Poor sleep could be an option, hard to say. I have two children, sometimes I feel rested, but sometimes I don't sleep enough, in which case I'm hungry all day. The diet is good, we are originally from Italy, so we cook all our meals. My wife is really good at cooking, that sometimes is a disadvantage too.

[derelicta]

A good diet should be 60% of the efforts you put into your weight loss. the other 40% should be put into sport. My source? My dietetician.