I've tried a lot of stuff over the years. It's so easy initially, because when you switch to real food in place of processed and fast, there's a spontaneous reduction in caloric intake for nearly everyone. That's why both Paleo and LC work so well initially for the fat people out there. Amazing how switching out processed crap for real food nourishes and satiates you better, and you naturally return to some measure of the real animal you were supposed to be in the first place.
But it's a double edged-sword. It's so easy for so many—so long as you resist the temptation to indulge too often—that an almost mysterious or magical element can seep in and some of us—me included—take (or took) some delight in believing we could just eat as much as we desired, so long as keeping it Real™.
Alas, it's individual, too. Whether it's because of just the right macro-ratios anyone happens to get right for them, their ability to keep reducing that intake as they lose weight and their base metabolic rate (BMR) comes down, age factors, gender factors... I don't know. I have a hard enough time figuring it out for myself, much less advising anyone else beyond the basic principles to be applied...and then you're on your own. Thankfully, I suppose, basic principles are so effed in general that just those alone make profound differences for many.
In the last 8-10 weeks I've been simply getting back to basics. What?
- Real food (meat, fish, fowl, vegetables—including starchy ones—fruits, a few nuts now and then, a little dairy...mostly the fat).
- Reduce drinking calories (including booze).
- Intermittent hunger or fasting. Just don't worry about being hungry. Do something instead.
- No serious weighing or counting, but just a general sense of intake, ensuring it's less than what you need to maintain body fat levels. Easy to do and your hunger can be your guide to that.
- Choose very nutritious foods, i.e., eggs, liver, shellfish—including oysters, clams, mussels, and so on.
And fat begins melting away again.
What about the gym and the cold therapy? I tend to go to the gym spontaneously, when I feel I need to get that workout; but when I do, I mean it. I generally do 2 types of sessions, now: (1) DL and leg presses, both heavy, but also light enough to do 2-3 sets in a 6-8 rep range. (2) standing presses, bench or chest presses, and weighted chin-ups or pull-ups. That's about it. Other than than, it's play in the backyard with kettlebells.
As to CT, it's just fun and invigorating, and so I do it, as well as time in the pool. I'm not convinced it has any effect that will overcome bad habits elsewhere. I have a new experiment along the lines of CT, more isolated...I'm still evaluating that. But, I've just got to say it: whatever you think you want to try, great. Try it. But I think that a solid diet and discipline in the amount you consume—with excellent, nutritious food choices making it the easiest possible—far outweighs anything else you can do, even solid exercise.
So just a short post, to make it simple. Simple is good.