A couple thoughts I have.
Always, always, always remember. It took you X number of years to reach this condition. It won't change over night. Be patient but be faithful and diligent. It can and will happen.
On paper or computer figure out your BMR and your total daily energy expenditure and then try it for a week or two. The calculations are just estimates, everyone is different. Experiment for a week or two to find your true maintenance level and then you can begin to focus on recomposing your body.
Protein is thermogenic. Decrease carbohydrates and increase protein intake. Your body has to work harder to process protein than carbs so you actually are burning more calories converting the protein.
WORK THE LEGS. The largest muscles in your body are in your legs. Do some leg work every session. Resistance work keeps your body burning calories even after you are done working out.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
Getting focused to get better.
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
My training Log