I don't diet. Diets don't work. Taking off weight is one thing. Keeping it off is another. Intermittent fasting is something I've done for a while along with cutting back on sugar and increasing my intake of fats.
The primary reason for this has little to do with looking to lose weight, but rather to maintain my testosterone level. Cholesterol is the building block of testosterone and cholesterol comes from fats. Low T means working out is a chore and you tire quickly. Low T also means long recovery times from work outs. As you get older, low T becomes an increasingly large problem.
Signs of low T males. Lack of energy, lack of libido, lack of morning erections, accumulation of fat around the mid-section, man boobs. Add to that, the low T males also suffer not only a lack of male hormones but an increase in estrogen and you have a considerable number of older males who suffer from feminization.
I've been able to maintain a consistent body weight, I have no target weight in mind. Whatever weight my body settles at, if I feel good at that weight, that's all that matters. Today, I weighed in at 181 lbs. That's on a 6'1" frame. I have very broad shoulders. I wear size 32 jeans which are far from tight on me. I'm 62 years old. I don't look my age, and its primarily because of my physique.
In my 40s and early to mid 50s, a weight of 210-215 lbs was typical. I assumed like so many others, that added weight, a bulging waistline were inevitable. They're not. I was overweight, because I was lazy, didn't exercise and I ate foods to comfort myself, not feed my body the nutrients it needed.
Nutrition alone isn't going to get you results. I exercise, I prefer interval style training. What I do definitely isn't old guy style exercise. Old guy exercise will get you an old guy body. If you want to look like an athlete, you have to train like one. That means sweat and plenty of it. There is no easy way to achieve results, there is no magic pill.
Consistency is the key. What you consume and what activities you engage in, those are there for the rest of your life. You either accept that as an immutable fact, or don't even bother, is my advice. If you're going to go back to way things were, if you think you can take a break, indulge, pig out, and pick things up in a month or two, you're sadly mistaken.
Diets don't work. By their very nature, they're restrictive. You need to give your taste palette and your body, time to adjust, when you make changes to what you eat. I don't count calories, I don't portion control, on strength and conditioning days, I purposely overeat. I don't sweat the scale.
The risk of developing type 2 diabetes increases with your waistline. We're not talking a few percentage points here. I've read various studies, depending on the size of the waistline, typically in males over 40 inches, that your chance of developing type 2 diabetes can be 20 to 80 times more likely than if your BMI was in the normal range and your waistline was 35inches or lower. Type 2 diabetes is reversible.