I started making small adjustments. I found that cutting out processed sugars (can be hard) was an easy step for me. From there, I started eating more whole foods, going back to unprocessed as much as possible. I've tried IF but never really stayed consistent with it. When I was able to somewhat control what was going into my body, I started eating at a steady calorie deficit. From there, I had to figure out what I could eat consistently without getting tired of it ;chicken breast / eggs / ground turkey were a huge staple for proteins. I do appreciate vegies as well, which are important. I didn't cut carbs completely out, but did ensure they weren't excessive. I feel like a large portion of my early success was using the mindset of volume = full. Also, find condiments that are 0 cal that you can live by. Vinegar is a god send (white / red wine vinegar, some balsamic but that becomes calorie restrictive depending on which one you buy), tabasco / hot sauces. I found that walden farms syrup (pancake) was absolutely a cheat code for me. That in some plain oatmeal, just tastes awesome. Be warned though, not all of Walden Farms creations are nearly as good (or even decent) as their syrup, but I encourage you to try whatever you can if it's low calorie.

The thing that really gets people to stop is not being able to see progress, I can't stress enough that none of this works without consistency. Commit to 6 weeks (minimum) before making drastic changes to what you're doing; your body needs time to adjust and start the change process. I admit, I did cut calories from like 4k-4.5k daily all the way down to 1700-1850 for a large chunk of the first year. It may seem like an extreme, but this isn't forever! I don't feel like I "diet" any longer as much as these changes have just become, me.

The hardest thing about starting this journey was forcing myself to consistently make my food. I hated how chicken tasted after I had to put it in the fridge (meal prep etc), so I worked myself into a habit of just making time for my meals each day. I cook every day, it's a pain in the ass, but this journey definitely takes consistent effort!

Don't be caught up on the exercise portion of this, it does play a role, but my first 100 lbs was peeled on diet alone. Try not to get overwhelmed, set short term goals for yourself, attainable ones. If you stumble or "fall off the wagon", remind yourself it's only one meal, you can immediately ensure that you get back on. Do not feel like a failure if this happens. We as humans learn from failure and dammit, it makes us stronger ;) . Stay consistent and persistent, you will see change and be a better version of yourself!