over the past 7 months I've lost 12kgs. All I did was to make some lifestyle changes: "IF" between 8pm and 12 pm (basically calorie reduction). I dont add sug

over the past 7 months I've lost 12kgs. All I did was to make some lifestyle changes: "IF" between 8pm and 12 pm (basically calorie reduction). I dont add sugar to any drink and I dont drink sugary drinks, this includes fruit juice, 100% or no. I gave myself permission to suck at exercise. As long as I got out at least 5 days a week (preferably in the morning before work) then I would class this as mission accomplished. What ended up happening was it became a habit, so i didn't have to really think about it or argue with myself about it. I also got a lot better at it. so instead of a 20 min bike ride I was going for an hour or more. I didn't feel like I had to do better I just ended up doing better. The outcome so far has been great, also I find that if bad weather keeps me from going out and getting exercise I start getting cranky.. i now need it to be happy its a sort of self re-enforcing feedback habit. Habits are hard to break, so I actively developed good habits... I think this is basically the crux of it. no special and difficult to maintain rules or eating patterns. just eat less in general and do it in a way that is easy to maintain (no eating after dinner, dont eat breakfast, train my palette to prefer non-sweet drinks).