When talking about exercise it is important to include a combination of cardiovascular exercises (e.g., running, cycling) and resistance training (e.g., weightlifting) to boost metabolism and promote fat loss. A huge benefit of resistance training is that it stimulates muscle growth. Naturally more muscles would require more calories even during the resting period. There could be two different people who weigh 180lb, but the first would have 25% body fat and the second only 15%. They may even look the same when wearing regular clothing, but the second one will be burning more calories even when resting and not gaining any weight with the same amount of food being consumed.
Food tracking that something we would highly recommend to anyone whose goal is to lose weight. It seems to be boring and time-consuming, especially at the initial stage, but it helps raise awareness of eating habits and identify areas for improvement. With modern technologies, there are plenty of simple to used food-tracking apps or journals to monitor daily calorie intake and macronutrient distribution.
All the changes that happen to our body whether it is weight loss or muscle growth would require time. As you go through the program and see yourself every day in the mirror, you would not necessarily see these changes since you are adapting to them. Therefore, regular progress assessments would be an excellent tool to see the improvements. By tracking your weight, measurements, body composition, and performance improvements we can keep you motivated and assess your progress. Regular check-ins also allow for adjustments to your program as needed.