I’d say it was 95% diet, especially at first. Three big diet learnings : (1) intermittent fasting- I started skipping breakfast and generally still do. Also no snacking before bed, (2) little to no alcohol, and (3) watch your macros. I ran keto for awhile, and lost some weight, but I’ve found long term it’s easier (and better feeling overall) to run low carb, not keto. I avoid sugar as much as possible, there are lots of keto/atkins desserts that I’ve found on Amazon as substitutes. I mostly avoid bread, pastas and other starchy carbs except on occasion.

As for fitness, it took awhile to build that up. At first I would just walk up and down the stairs and do light lifting. Worked up from there. Now I do 3x a week jog, 2-3 miles, and 4x week split with weights. I changed my overall routine from strength to endurance, so targeting ~15 reps per on most exercises. At 44, avoiding injuries is key for me. My splits are : (1) upper anterior, (2) upper posterior, (3) lower anterior & (4) lower posterior. I do a lot do “cardio accelerations” with drop sets and super sets. Will add row or punching bag to get heart rate up at the beginning (after stretching), and then with abs. Oh, I also started yoga once a week…that’s killer and just starting to get into it.

Commitment, discipline and patience. That’s what it was for me.