Speaking in terms of Cal-in/Cal-out, you would begin by getting an idea of your current Caloric intake and expenditure. This will allow you to understand whether you are currently in a deficit (weight loss), maintaining, or in a surplus (weight gain). From there, I would recommend pinpointing whether diet or exercise are lacking in terms of meeting your goals.

Some way diet could be lacking:

• low protein intake
• low fiber intake
• not tracking food
• yo-yo dieting

Some ways exercise could be lacking:

• sedentary lifestyle
• inconsistency

A lot of the time, people overdo it and find themselves quitting over short spans. Make small, doable behavioral changes and adhere in a way that doesn’t completely redirect you from how you currently live.