I agree these programmes are designed to keep you in a never-ending loop of gaining and losing weight to retain you as a paying customer.
As well as the usual sensible advice (opt to drink water as much as possible, up your fruit & veg, get fresh air /go walking, be mindful when eating, etc) my top bit of advice would be to do some weights.
Even if youâve never done them before itâs ok. It was a true game changer for me. Mainly because muscles need fuel and growing muscle counteracts your metabolism dropping if you are in a calorie deficit. And getting stronger will give you such a mental/psychological lift.
If you hate gyms you can buy a cheap 8kg kettlebell from Decathlon or amazon and sit it next to your tv so you see it from the sofa. The YouTube account Bodyfit with Amy has a 10 minute beginner kettlebell routine (skip any swinging exercises for now). Start super gently, this is a marathon not a race.
Apart from supporting your weight loss, doing weights is so important for long term health eg bone density. And it will make you feel amazing and proud of your body.