Down 100lbs with diet and exercise. Took about 5 years of ups and downs. I felt I was truly able to control my weight when I started tracking my macros. If I wanna lose a pound a week, I know exactly what to do. If I wanna gain some muscle, I also know exactly what I need to do. It also allows for me to have short periods of rest where I don’t have to worry about what I eat (vacations, special occasions, or abnormally busy seasons) because I have a plan for when I need to do to get back into it.