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[quote=Anonymous][quote=Anonymous]The only way to gain fat is to be in a calorie surplus.
[b]
The only way to lose fat is to be in a calorie deficit.[/b]

You have to find a diet/lifestyle that is maintainable and you can be consistent with. You probably do need to track your daily calorie intake for a few weeks (or months) and do it fully, which means capturing the alcohol calories and everything else from condiments, snacks, etc. While doing that you need to get an idea of how many calories you burn on a given day. Until you can dial all that in you will just making a guess from day to day and never make any progress.[/quote]

1000% this.  And it gets harder the older you get.  It sucks but it's the harsh reality.

I'm almost 50 and noticed that I was a bit pudgier in the stomach recently because I'd been slacking in sticking to a good diet.    In the past I could just cut back on food for a few days and it would go away.  These days it really takes a concerted effort and a few weeks vs. a few days.  I also upped my strength workouts.  I do 3-4 days a week of fairly heavy lifting in addition to running and OT.

Focus on what you're eating and how much.  You may be eating a lot more than you think you are.  Losing weight is 90% diet.  [/quote]

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