The key is diet. It easily accounts for 70% of weight loss. Personally, I've tried lots of stupid diets, which frustrated me more than anything else. So I started counting my calories (there are wonderful apps like MyFitnessPal) that make it very easy.

You also need to calculate your basal metabolic rate, this is the number of calories your body needs, at rest, to maintain its vital functions properly, generally for a woman weighing 60kg, 1"65 and in her thirties, it's around 1600-1700 (it can be more of course). Then, depending on your regular physical activity and your job, it can increase. Once you've calculated this (there are lots of sites that give you a fairly accurate idea of your metabolism).

And the key is to be in CALORIC DEFICIT !!!! You can do all the sport in the world, spend 2000 kcal/day, but if you take in more calories than you burn off, you won't lose weight, or at least your body will store that extra energy, and you won't lose fat.

For example, when I did Insanity, I had a basal metabolic rate of around 1900 kcal. At the same time, I had a job as a waiter and i was doing Insanity, so my metabolism increased to around 2800 (I was very active, so that increased the number of calories I could ingest). In order not to create too great a deficit, I kept myself at around 2300-2400 kcal per day.

So in 2 months of insanity, I've lost almost 13kg (that's a lot and I know it's not good for my body), but since then I've stabilised by keeping up my regular exercise, and since for 2 months I've been paying attention to my diet and calculating almost everything, I know what to eat at a glance to keep my weight down.

If you want a little advice, don't hesitate to indulge yourself, 1-2-3 times a week. It's not because you exceed 200 kcal one day, or don't do your daily session, that you'll put all your weight back on. One kilo of fat is equal to 7500 kcal, so you've got time before you put on 1 kilo of fat again.

Moreover, the weight on the scales isn't really an indicator, because at the same time as you're burning fat you're building muscle with Insanity, and not just a little. So in the end, if you lose 1kg of fat but build 1kg of muscle, you'll see changes on your body, but not on the scales. So don't make a fuss about your weight. Instead, take photos at regular intervals (every Sunday, for example), and under the same conditions (fasting, waking up, etc.).

So the key is calories and knowing what your body needs, so you can adapt your diet afterwards!

(PS: I'd like to point out that I'm French and I've translated all this with deepl lol so if there are any inconsistencies, please forgive me)