6-1 185, mid 40s here. Losing weight is hard because you really do have to make lifestyle changes and keep them. Forever. Which is fine if you want to enjoy your older years. The consistency is hard. I use all kinds of tricks to stay motivated, find what works for you and dont let excuses pop up. Every bit of effort matters. I use planned trips as motivation- got to be ready for that surf trip this July and i need strong shoulders; I need strong legs to protect my knees so i cant skip leg day. I have 20 min before my kids game starts- get in a short run, bang out some push ups, do some burpees. 30 min of yoga is better than none. Feel like shit, hit gym and give it 20 min, I almost always end up going full workout once there. Hire a trainer, prepay for classes -whatever it takes. Play sports with your kids. Go ref some games. Take the stairs. Walk more. All of it. I lift 3-5 times a week, do yoga 2-3x a week, paddle on the lake or swim and mountain bike. As you get older (mid 40s) injuries will sideline you creating excused to skip workouts which fucks shit up badly. When I last had a running injury and could no longer run I gained 10 lbs before I snapped to riding bikes and more yoga. Or my current knee injury, started gaining weight until I got in the gym and did whatever I could on crutches. If I can't burn a fuckload of calories then I have to eat clean and cut out booze completely. This week if I hit gym 5 days I'll reward myself with a few drinks for the basketball game and maybe some noach. Next week if I'm so busy I slack a bit, I gotta cut calories and fast some as my burn rate drops. Highly recommend strength training and HIT training versus repetitive cardio. I've seen too many people over train just doing running. Either way mix it up. A buddy of mine lost 40lbs just walking, playing disk golf and doing basic body resistance work like push-ups and pull-ups consistently- every day. My brother on the other hand does hard core Keto plus cardio but the cardio is inconsistent so hes always hungry and suffering and chubby and pretty weak. Even on vacation get in some work to mitigate extra calories and not fall back into a rut. It's enjoyable as shit to run in Central Park or bang out a workout in a hotel gym before a fun day. It's great to hit a yoga class at the beach instead of drinking or hammock time. I also enjoy vacation more if I mix in a few hours of strenuous effort surfing, hiking, skiing, gym time, yoga or sport fucking before chill time. Get your annual physical. Some get spiritual cause they see the light; some cause they feel the heat.