I've lost a lot of weight before and obese -> overweight was relatively straightforward but I find getting from overweight to 'normal' weight a challenge. I've done it before with pretty austere fasting (many multi-day water fasts) but to loose some pandemic pounds I'm trying a more conventional wegightlifting+cardio+deficit to try and preserve more muscle. Even with a fitbit reporting I'm burning 3200+ calories a day and running a supposed 1-2lb/week deficit and I'm still pretty much plateauing. I'm at like 40%p/35%c/25f% macro split - higher protein is at least good for satiety.
This article tries to dismiss metabolism but I think it's actually a hugely important factor. Your body is a magical machine that has a huge capability to adjust energy spend so you need to extract the most fat-burn out of each % deficit as possible. So optimally have to start at a 'bulking' surplus for a few weeks and then slowly nudge the nose down until you plateau and only then nudge further. If you just immediately go to -2lb a week or whatever you lose initially but after a few weeks invariably adapt and then you're kinda screwed, going further starts to get pretty bleak.
This article tries to dismiss metabolism but I think it's actually a hugely important factor. Your body is a magical machine that has a huge capability to adjust energy spend so you need to extract the most fat-burn out of each % deficit as possible. So optimally have to start at a 'bulking' surplus for a few weeks and then slowly nudge the nose down until you plateau and only then nudge further. If you just immediately go to -2lb a week or whatever you lose initially but after a few weeks invariably adapt and then you're kinda screwed, going further starts to get pretty bleak.