No matter what I do, I can’t seem to drop weight these days. In 2014 it fell off me - I was cycling, walking a lot around the Prison and using the weights room, drinking smoothies and my weight dropped to 190 pounds in short order.
Now I can’t seem to drop below 210 pounds.
Could be advancing age. Testosterone production falling off, hard to shift belly fat......
The best thing is to move to HIIT workouts and intermittent fasting. Both kind of shock a finicky and jaded metabolism in ways other things just don't. You've got to confuse your liver basically. To do this, try a cycle like this:
Friday - Have a HIIT Workout. Eat low carb/low calorie most of day. At night have a few beers, eat whatever you want
Saturday - Have a short HIIT Workout. Lift weights. Eat low carb/low calorie most of day. At night have a few beers, light dinner
Sunday - Have brunch. Eat low carb/low calorie rest of day. Rest day for exercise
Monday - Fast. No breakfast, no lunch, lots of water. Eat a low carb/low calorie dinner. Have a HIIT workout when you can
Tuesday - Eat a low carb/low calorie breakfast and lunch. Fast the rest of the day. Have a HIIT workout when you can
Wednesday - Eat low carb/low calorie all day. Have a short HIIT workout and lift weights
Thursday - Eat low carb/low calorie breakfast and lunch, Fast rest of day. Have a straight cardio workout. Lift weights if you feel strong enough.
HIIT Workout = Cardio but with specific pattern: 5 minute warmup, 35 minutes with 30 seconds maximum effort, 1 minute low effort, repeat, 5 minute cooldown
Straight Cardio Workout = 50 minutes at 65%
Weight Lifting = What exhausts you at 7-8 reps. 90 seconds rest between sets
Fast = no food, but unlimited water (lots of it!) and calorie-free beverages (coffee black, diet soda) You can have a bullet proof coffee in the morning if you need it though. If you must consume food, make it fat only (sugar free peanut butter is ok though, but keep it to butter, oils if you can)
Low Carb/Low Calorie = Meal not to exceed 400 calories, veg, meat only