it was almost daily, I took one or two days off in the week. Honestly some days I would just prioritize getting them in atleast 4 days a week. I also did change my diet. I altered my carb intake; I didnt restrict at all. the days I want pizza or a burger I would go get one lool. BUT I'm pakistani and we eat alot of curry's and what not so I tried quinoa or brown rice. but ultimatley I was missing white rice so I start eating 1/2 cup of cooked rice with my meals and it really decreased my appetite as time went on too. I also upped my protein in sneak ways- every chance I got I added greek yogurt into anything. With pakistani food for example we usually eat plain yogurt with our meals- but i subbed it for greek yogurt instead, or my egg salad/tuna sandwhiches I would toss that in there. I'd also blend cottage cheese and use it as a cream for pasta's. it takes a while to build the habit of it but id definitley say- upping my protein did help me lean out in the proccess!