The idea behind losing weight is to reduce calorie intake and increase output.
But there's an end to what you can do and oftentimes our bodies adapt by becoming more efficient at burning less calories with less input.
So, if you want to prevent your body to adapt the very last thing to do is to always do the same. Never ever eat very low calories 7 days/week. Never ever do the same workouts every week.
Exercise: progressively take up the weights and then after a deload (taking a few days up to 2 weeks off) start over again, but at a slightly higher resistance level.
Diet: take 1 to 3 refeeds weekly and eat at or over maintenance.
I've read you've received a new diet that has you at a slight deficit every day.. that just never ever worked for ME. I had to hike calories UP and DOWN like crazy.
The other advantage is also mental. It never really feels like dieting hard when you only have to worry about your diet every other day.. I'm working out every other day too.
However, it seems that going too low in calories just didn't work as well either.. like going for a bigger deficit than 1000 kcal below mtn wouldn't lead to better results. It would lead to overeating more the other day.. not too bad when it all cancels out each other and you still have a reasonable 200-300kcal deficit. But if you can get the same result with like 700-800 kcal deficit and a bit less calories on the other day?
Overeating or undereating by too much often also is a result of
- eating the 'wrong' foods for YOU (glutinous foods make me overeat BIG time)
- over exercising.. it can either blunt appetite so much that you have no appetite at all (very bad news) OR it can lead to overeating. Not very effective either though overeating is a very good protection against getting overtrained! (look at April who eats 6000 kcal a day!!)
So there's the balance you need to find between
- doing enough so it makes a difference, but not overtrain
- eating little enough to lose, but not so little that you get ill or overtrained
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