Losing weight and keeping it off requires a sustainable approach to diet, exercise, and mindset. Here’s a guide tailored to you:

1. Establish a Calorie Deficit!

To lose weight, you must burn more calories than you consume.

• Track Your Macros: Since you already track macros, adjust them to suit your weight-loss goals (e.g., slightly lower carbs/fat while maintaining protein for muscle retention).

• Prioritize Whole Foods: Choose nutrient-dense, minimally processed foods like lean protein, vegetables, whole grains, and healthy fats.

2. Strength Training

Strength training is key to maintaining muscle mass while losing fat.

• Aim for 3–4 sessions per week, focusing on compound movements (e.g., squats, deadlifts, presses).

• Building muscle helps boost your metabolism over time.

3. Cardio for Heart Health and Calorie Burn

Include 2–3 cardio sessions per week, but don’t overdo it.

• Mix steady-state cardio with high-intensity interval training (HIIT) for variety and efficiency.

4. Stay Consistent on Weekends

You’ve mentioned weekends can be tricky. Plan ahead for meals and allow for flexibility without going overboard.

5. Adopt a Sustainable Mindset

Weight maintenance is about consistency:

• Think Long-Term: Don’t view weight loss as a temporary fix. It’s about building habits for life.

• Set Realistic Goals: You’re approaching 50, so prioritize overall health and energy rather than focusing solely on the scale.

6. Monitor and Adjust

• Weigh yourself weekly to track progress without obsessing.

• Adjust macros or activity levels if progress stalls for several weeks.

7. Celebrate Non-Scale Victories

• Notice improvements in strength, energy, and how your clothes fit.

• Appreciate the process, not just the outcome.