this post was submitted on 17 Feb 2024
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From 2013 to 2017 I lost 60 pounds and I've kept it off since.
I tried everything to lose that fat.
I've tried at different times: keto, calorie counting, intermittent fasting, low fat, low carb, Soylent, cutting alcohol, high fiber, if it fits your macros, power lifting, CrossFit, running, vegan, vegetarian, carnivore, and Renaissance periodization.
What's actually worked consistently for losing and keeping it off? Simple. Intermittent fasting 20/4 with low carb during the week, free cheat weekends, and no alcohol ever. With that protocol I can control my weight to the pound, consistently, and I've held it there for over 5 years.
It's such a great feeling to be totally in control of it.