Here’s just a little timeline of what I did.
January 2016 – January 2017: Started tracking on MFP in early January 2016. Still ate basically whatever I wanted including candy, chips, pizza, etc. I kept my calories to around 2000 a day. I didn’t really think it was possible but I actually surprised myself with how I was losing weight consistently. Around this time I would still have the occasional regular soft drink; maybe once every two weeks.
January 2017 – January 2018: Still strictly counting calories but decided to focus on much healthier, less calorically dense foods. I remember eating a lot of salads in 2017. I stopped making junk food a consistent part of my diet and gravitated towards leaner meats for lunch/dinner and meal replacement/protein shakes for breakfast.
January 2018 – January 2019: Decided to give keto/low carb a try. It worked like magic at first with how much my appetite just absolutely tank and I saw very consistent progress with it. To be fair I never once measured my ketone levels so I’m not positive if I was every actually in a state of ketosis but boy there were times I felt like it. Doing keto I found I kept having major issues with hydration and would really feel awful a lot of the time.
January 2019 – January 2020: Decided to back away from full blown keto and just stick a lower carb diet which still worked very well. There were one or two instances were I felt like I was having issues with hydration but I definitely wasn’t getting the proper electrolytes in my diet. Still saw really good progress and although the numbers on the scale didn’t change drastically I found my body composition to be changing more than anything
August 2019 – present: Decided to stop being a chicken and start going to the gym consistently. For the few couple months I did three times a week strength training. From October 2019 – December 2019 I did four times a week strength training. After the new year rolled in I started going five+ times a week and adding a few sessions of just cardio.
January 2020 – present: Have stopped doing low carb altogether and am now just focusing on eating more nutrient dense, natural foods although I have been enjoying bread again. Nowadays I usually go to the gym at least six times a week and will often go every day. The scale fluctuates a lot but I’ve noticed my body composition changing pretty dramatically; especially in regards to loose skin getting tightened and my muscles getting some extra definition.