I set both lower and upper limits for my weight - the way my pants fit tells me if I need to hop on a scale.
If I reach my upper limit, I use the "alternate day fasting" technique. Not only does it reduce bodyfat, it does it while maintaining muscle mass, improving cardiovascular health, reducing insulin resistance, and slowing cell turnover (and may
extend life). It's been very well researched (see below):Alternate day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trialHere are more studies
(I would love to see a study among men on ADT.)
I find it pretty easy to follow. I eat normally on the first day. On the second day, I only eat about
600 calories in the afternoon - basically one meal. (I also munch freely on celery, lettuce, cauliflower, etc.) I never feel like I'm depriving myself because I know I can eat anything the next day. Some people do 5 days eating/2 days fasting, but I find it easier to just get in the alternate-day habit. The first week is a mental adjustment; after that it gets pretty easy. I go to the gym 4 or 5 days per week as is normal for me.
I lose about
1-2 lbs per week, which seems to be mostly fat, and don't seem to lose strength at the gym.