To maintain a relatively stable weight, the only way is to exercise more and get enough sleep. Poor sleep can lead to metabolic disorders and weight gain. Maintain the basic energy required by the body and try not to consume too many calories.
You have to exercise correctly and sleep 8-9 hours. Burn enough calories in every session.. If goal is weight loss you should not be benching free weights every day and don't underestimate pure cardio.
You want to start your Monday on the treadmill (45-60 min) + some free weights for your muscle groups. Tuesday- cross train machine (60-90min) + some free weights. Wednedsay you take out the bycycle for a spin for at least 60-90 minutes. Thursday you walk outside for 60-90 min in the autumn sun. On friday-saturday you lift weights at the gym and focus on muscle groups. On the 7th (holy Sunday) you skip church, you do another power walk outside (60-90 or this time you increase it 90-120 min - this burns fat on the stomach like crazy).
You want a good diet also. Clean one. No candy, no sugar, no starches, no high fructose corn syrup. No alcohole, not even a single drop of wine, beer and spirits. No artifical sweetneners. No pizza (high in glyphosate). 1500-1900 kals per day. If you reach a plateu - then lower you're calorie intake by 200 kals until you see results. It should be High in protein and animal fats. With some good carbs. Not shitty carbs. The less carbs you eat the more weight loss. So Think eggs, meat, fish, sardines, cottage cheese, quark, avocado, chicken or beef liver (chicken heart), kefir, greek yoghurt, cheese. Sweet potatoes, chickpease, beluga lentils. Also think healthy vedgs. Cooked beet root, broccoli, carrots, tomatoes, celery stalks, olives. In terms of fruits, Think berries only in small portions, aronia black berries or organic blue berries - forget all about bananas and all kinds of fruit juice - it is not good for us. Cook only your animal protein in butter, ghee, beef tallow or virgin cold pressed olive oil. Ditch all seed oils. And you dont need a low cooking calorie spray either because this kind of fat will not make you fat - it's dirty addictive carbs you wannna avoid.
You want to eat 2 big meals a day with an 8-4 window. Break fest at 8. Dinner at 4pm (5,6,7pm OK too). No snacking in between-you shouldn't need to. If you're constantly hungry in between this time frame, that means you've ruined your insuline levels and metabolism by eating bad carbs. To help you maintain this strict diet, you can take 4-6 gram of Ceylon cinnamon + 4-6 gram of raw CACAO powder and add it to your morning/evening high protein yoghurt.+ 200 mcg of chromium picoliante. Works every time.
This will stabilize glucose, reduce insulin, you will feel full for a very long time. Your cravings will go down. Ceylon cinnamon and chromium is as effective as ozempic and without side effects such as bone loss and ozempic face. I can recommend it with my heart. It was SOO cheap too. The doctors won't tell you about this ofcourse. It's all about glp-1 through ozempic right? (but think again - the same people that make you fat also sell you the cure).
, that's a solid rate of progress for a pretty extended period of time. Im usually scratching my head by week 5 
leaning out is hard. It's easier to lose muscle than fat in my opinion, so I burn that fat by lifting more and harder , and then slow it when I hit my BF%