realtorjuliej's Journal, 24 March 2018

Metabolism adapts to need. Exercise, with cardio and resistance, i.e. lift weights, run, bike, whatever you enjoy. Do something everyday to burn extra calories and increase your muscle mass. Start the morning with 30 min exercise and it can't be a totally bad day. There's a lot you can also do by eating right, with more protein, less carbs, less fat. Help your body choose to use adipose tissue for fuel. It really works when you're consistent on both fronts.  

Totally agree with Siegels and caloric deficit good luck on you journey! 

Do weight, building muscle requires more fuel so you metabolism will speed up  

Yes I agree too 😉 

My opinion. I would do the following in this order: 1) make more muscle by lifting weights, preferably in a high intensity mode. Be sure do drive the muscle to fatigue. You can get started with just five simple lifts on machines. You are trying to stimulate the body, forcing it to make an adaptive response. Once a week has been shown to be sufficient and the rest period gives you body time to recover and actually build the muscle. Men and women of all ages can safely and beneficially lift weights. Look at Body by Science (McGuff) for details. Cardio if by that is meant long jogs or things like that does not help in building muscle. As far as cardio benefits, you get them by lifting weights, particularly in high intensity mode. You also would benefit from doing "Tabatas." For example, do burpees 20 seconds on, 10 seconds rest for 4 minutes all out. Done properly, this will be the longest 4 minutes of your life. 2) switch to a LCHF mode of eating. 3) intermittent fasting has numerous benefits including increasing insulin sensitivity and increasing HGH.  

What is your WOE? Exercising, especially with weights does help, but a reboot probably means you need to change your diet. Last July, I got lab test results showing I was T2D, changed to Keto WOE and have lost 37 lbs in 8 months.  

Cut your carbs back to 20g/day, and limit yourself to one meal a day. Do that for a week and see how you feel, if you like it keep doing it.