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[quote=Anonymous]I am 46 and have lost 20 pounds in 2024 as of this morning unmedicated.

My main contribution here is not to overthink it.  There are a lot of methods that people hype, and a lot of legitimate science behind a lot of it.  Eating graham crackers may have worked for one PP, but it won't work for everybody.  Bottom line, find something sustainable for you.

For me, I think there have been three contributors that I can identify-

1. Calorie restriction, but not excessive.  I aim for 1400 calories per day and I track.  Some days I swing 500 calories in either direction, but I try to keep my *weekly* average around that number.
2. I increased movement throughout the day a LOT.  Small habits- every time I get up to fill my water or go to the bathroom, I walk up and down my stairs three times.  They call this "NEAT", non-exercise activity something-or-other.  I have a 9+ day streak of getting at least 1200 steps per day, often via really long walks which are also great for my mental health.  I am not doing anything beyond that, yet.
3. I cut out alcohol completely.[/quote]

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