So I lost roughly 90 lbs from May last year until April this year over a twelve month period, following my diet routine keto/IF/some hard core fasting. Age 50 male. I wanted to experiment with something.
Just to see what happens, for a week I put in 2500-3000 calories a day instead off the 1500 calories given to me by MFP. I pretty much eat everything from pasta carbonara pizza extra cheese to chocolate cake, fried chicken with chips. it was great. To counter the massive overeating I gave a challenge to myself, burn every single calorie on my road bike. I got on my bike every day equipped with my phone with the mapmyride app running. Some damn hard exercises, 50km rides followed by HIIT sessions on the hill. My fitness pretty much back to what it once was in my 20s I was able to pull this off, though after the week I am tired TBH. Guess what...I lost 3 lbs.
I love eating and that lead to my obesity in my 40s, I think this is the way for my weight maintanance. Eat what I want but burn the calories with exercise.