You’ve built a strong foundation of physical activity through consistent hiking and working out, which has significantly improved your cardiovascular and muscular endurance. At 220lbs and 31% body fat, your energy levels and fitness capacity are high, but the primary challenge lies in aligning your nutrition with your weight loss goals. The structure and environment you experienced abroad helped you naturally reduce intake and lose weight — an outcome that’s been harder to replicate at home, where food choices and availability are less controlled.
That being said, the focus of your program is to create a sustainable and structured eating routine that mirrors the benefits of your time abroad, enabling you to consistently maintain a caloric deficit. This will be supported by continued physical activity, with a specific emphasis on weight training to preserve lean mass.