Since, September 2016, I started working out again.
I usually am avid about running and lifting weights. But I injured my knees a couple years ago. And so I gained a bit of weight during school - the last couple years before that(like 10lb).

This was the first trainer I had in many years that made a huge difference. I steadily went from around 22-23% bodyfat (hard to tell, because I lost a LOT of weight back in the day) to around 17. It isn't quite at my goal yet, but I have a lot more definition.

Basically: Resetting my calories every 3-4 weeks be calculating my Total Daily Energy Expenditure as well as BMR. And cycling between High days (on workout days - weights) and lower days (on rest days ideally) has allowed me to cut a lot of bodyfat.

-I always train the same: To "increase" muscle mass (when gaining) or to "maintain" muscle mass (and cut fat), while decreasing (cutting).
-So for instance: If my TDEE is 2800 cals, and BMR is 1800 cals, then I might eat around 2300 cals one day and then 700 the next and keep doing that.
-this may not work forever. But it did work for me and I'm in better shape than ever mostly.
-I keep Protein high, and fats high, and have below 100g carbs, and sometimes much lower.

-Also fasted training, Intermittent fasting works too. This is all pretty extreme, but I tend to lose track and am very disorganized, so this extremeness helps when I mess up - because on average its still very good.

-Various calculators exist on line for your TDEE. Also, I must say when I was a teen and first lost 70lb (maintained 90% of the time). I since then never had a trainer that really got me results, until recently. By myself I do well. Mentally, it helps my depression and ADHD. But I think my ADHD is so strong, and I'm clumsy/ uncoordinated, that I simply don't do some exercises correctly, no matter how many times I try!

So a trainer can go a LONG way. But its 80% diet. a

-Right now, I'm considering switching a med, so that I can continue my progress.
-I was 250lb at 16 years old, 180lb at 18 years old.
-Now I'm 172lb.