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I've lost almost 50 lbs over the last three years.
I was 213, down to 165 now.
It was slow and steady with a few plateaus along the way.
Exercise helped me focus on eating clean but in reality it was 90% food intake that made the difference
The first 10 Lbs was easy, I just stopped ordering take out every night
Next 10 lbs was harder and I had to start eating a salad instead of a sandwich for lunch
Next 10lbs was about swapping out junk food snacks for lower calorie options. Low sugar dairy free fro-yo, instead of real Ice cream. Protein bars instead of a snickers when on the road, water instead Of soda etc
Then the final push was intermittent fasting. Basically I gave up breakfast outside of coffee so I have lunch at 12pm and dinner at 6pm and that's it, nothing after 6pm until 12pm the next day outside of water and coffee. I find this allows me to have a really nice lunch or dinner and the scales don't move because I have that gap and less calories by eliminating breakfast
Consistency is key, don't expect quick results. Some months I lost nothing. Slow and steady is the way to go to keep it off (I know because I lost it quick before and put it back on!)
Best of luck!
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