From an “old timer” (6 years almost). Record data and shift things around. Test for 1-2 months, go with what gives you results.
I don’t get normal satiety, so all I get is overweight if I use that. I do use Intake, Activity, and Meal timing, Food choices
Here’s what matters for me in order of importance.
I’ve only had 6 years of experience, so I may change this as I leave my early 50’s and get closer to age 60
- Amount eaten (yes if I over calorie ,I regain)
- Time of day eaten (if I eat later, I gain even if I control my total calories)
- Type of food eaten- Macros (too much fat = fat pants for me, too much protein = makes me feel sick. Too low carbs = intestine distress, too high carbs = high glucose) mild levels of Keto work great for me.
- Activity. Sit on my butt and I gain. 60+ moderate walking daily for weight maintenance. 2X gym, mobility exercises.
Best wishes and don’t get too attached to what works, because as I’ve seen, that can change each 1-2 years. Be willing to adapt to what feed back your body will provide. Be willing to listen, explore outside echo chambers, then take a long with you only what you need.