Well, the science is slowly moving towards hormones. I know it’s a bear to get, cause doctors will not, or can’t, test for insulin resistance. But I am willing to bet you are. Most of us who are overweight or obese are. We are also leptin resistant. The body will adapt to lower calories. You already experienced that.

I eat for insulin resistance. Yes, this means keto. I track carbs. I am not hungry.

I exercise for hormones as well. It has other benefits, but weight loss is not one of them.

Yes, cardio, but also resistance to failure.

I am following the leading science on this and like some in the field, move away from CICO. However, like you,I need to eat less, because of adaptation. Why? At least ten years of not losing a gram following the traditional advise, and another five where I lost 20 and managed, how I didn’t know, to keep them off.

We are not bomb calorimeter. We are organic systems. Sooner or later the experts, and this includes a lot of actual experts will catch on. In fact, they are starting to. But paradigm changes, especially those wrapped in morality plays, take time.

After I followed the emerging science, first by accident, and then on purpose, 60 pounds down, and I am maintaining after two years with little difficulty. Hopping the IF helps reset my set point so I can lose more.