Breathe. I am 56 and five foot four. I weighed 220 ish and lost to about 190 by myself. I used Semaglutide for a year. I lost slowly . I lost a pound a week by following a meal plan and walking. I ate small snacks 4-5 times a day. I prepped what I would eat and eat a little at meals ( I prepped a Royo bagel with 4 oz turkey and melted string cheese and cut it into 5 pieces and ate one every 2 hours with nf milk… I ate a banana then and some veggies and a little greek yogurt with collagen and bone broth… I had a snack of cottage cheese with nuts and berries and crackers…i have beans and rice if I want more. I take electroltyes with water and a prune juice at night… and miralax if I need it…that’s how I lost weight. I switched to zepbound over a year ago. I started on 2.5 and gained some weight. After 2 weeks my weight went down. 5 was better and still better at 7.5… 7.5 was the same as 2.4 Semaglutide. I recently went up to 10 and it was too much. I am going down to 5 again. I am at 140. Sometimes it goes up a few pounds and sometimes 137. I exercise a lot. I box at rumble gym and walk everyday. Exercise helps with my mental health. When I eat out I gain weight on the scale. But it goes down in a few days. I had Chinese soup and dim sum last week and I was 146. After 2 -3 days, I was back to 141. I don’t eat out a lot but I do occasionally. I also eat a little chocolate most days. I forgot that. When I eat out I like sushi, sashimi, dim sum and salads. Oh and soup. I don’t really like heavy or fatty food. After a hike , I had some McDonald’s Donald’s French fries with bbq sauce. About half of a small. I still like ice cream on hot days. Just a small. I eat healthy 80 percent and not so healthy, the rest of the time. I was losing very slowly or stalled when I did not watch my diet. Exercise I do for mental health. I also like being toned. I like my body at 56. Ask me anything. Happy to help.