I've lost over 50lbs twice (both times CICO) and regained it. It's very frustrating. I'm hoping for better success this time by making more permanent changes and continuing monitoring (calorie log) into the maintenance phase for at least a year. I'm using The Bodyfat Solution by Tom Venuto as my primary guide. It's flexible, but basically, you eat at a 2lb a week (1000cal/day) deficit, mostly lean meats, veggies and fruit. As much carbs as you can afford once you've gotten in your lean meat, veggies and fruit. Cardio three days a week and strength training three (other) days.
For the first few weeks "cardio" will just be brisk walking, I'll jog once I need to to maintain the deficit, get more intense as I need to to maintain the deficit. For strength, at first just bodyweight, eventually barbell weightlifting (which I have a lot of experience with - I'm a certified Starting Strength instructor, though I haven't lifted in a few years now).
At 2lbs a week it should take me 40 weeks or so to reach my ideal bodyweight (185lbs), which I haven't weighed in a dozen years. I've gotten down to 20x twice before, that should take about 35 weeks. I'm planning in twelve week cycles (that's part of The Bodyfat Solution). I was 272 on day one, this is day 3 and I'm 268 (obvi just the initial water weight drop, but it is encouraging).
Wish me luck, strangers.
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source https://www.reddit.com/r/loseit/comments/li1il3/starting_for_the_third_time/
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