In spite of all of the fad diets, calories are still king. Count them, and do it accurately by weighing your food.
Don’t over assess or obsess. Check your progress every couple weeks and adjust minimally.
Stop working so hard during the week, only to throw it out the door on the weekend. Full blown off plan eating for two days can more than erase your hard working 5. And while we are on the subject, quit the little extra bites too. They add up and sabotage you.
If you get hungry, suck it up! Use high volume goods to fill your calories and grind it out. Good things are happening.
If it comes with an MLM package, cuts out an entire macronutrient, has a name, or is all the rage in your neighborhood it’s likely a fad. That isn’t lifestyle changes. That isn’t fitness. That isn’t sustainable for most people. Get back to basics and keep the results you earn.