When I say calorie in minus calorie out doesn't work for me, I mean it. My body will adapt my metabolism to nearly any input I give it. In my past two years of maintenance, I've learned a lot about how my body responds.
If I decrease calories and increase exercise, I get sleepy. That's my body trying to preserve my calories so I use less fuel. How do I reverse this? I have to eat. Almost immediately after I eat, I feel more alert. Whenever I feel my energy dragging or needing a nap, I know that my body is trying to put me into low power mode. It's rather frustrating because there's all these calories in my fat just doing nothing, and my body would rather I took a nap.
I cannot eat 200g of carbohydrates, whether that is simple or complex carbs. That causes my body mechanisms to override my appetite control. I don't have a shutoff valve. Wheat grains causes my stomach to bloat. Starches are ok in moderation.
I wish I understood how to get my body to burn the stored fat better. If I exercise more, it wants to put me to sleep. If I eat fewer calories, I'll start maintaining on fewer calories. It's really hard to keep the calories high when I eat only clean freggies and protein. Grains are extremely calorie dense and it's easy to go over 2000 calories, but it's pretty darn hard when you don't eat grains.
I lost 2lbs this week, but my bodyfat and measurements are the same. It was probably just water loss and not any real gains. But I know I AM stronger as I am pushing a heavier weight than before. So, how can some muscle not have been built? I'm scratching my head.
I think my bodyfat is not really what I estimate it to be. I use bioimpedence, and yes, I know it is inaccurate. I just want a ballpark figure, but I think my ball is out of the stands. The reality is more likely my body shape isn't what I expected it to be because my bodyfat is higher than I think it is. 28% is the high side of normal, and if it's higher...well...then I'm still overweight.
I'm a little farther from my goal than I thought when I woke up this morning.
So now what do I do? Work on strength, or fat loss? I don't believe I can do both. Even if I theoretically lost all the fat today, I'd still have a body shape that I don't want.
I have an idea...but...I'm going to do an n=1 experiment before I say more.