Dr.DermMIA said:

Order of operations matters more than any single choice here: establish a baseline, change one thing, wait long enough for it to express itself, then…

True, with the qualification that this is a self-selected group. The people for whom it did not work post less, and that shapes everything we think we know.

Dr.RheumBOS said:

Pet owner bonus of training: my dog is also losing weight because we're walking 2-3x more than before.

Bookmarking. The distinction being drawn above is the one nobody else makes. Sending this to two other people who asked me the same thing last week.

Dr.DermMIA said:

Order of operations matters more than any single choice here: establish a baseline, change one thing, wait long enough for it to express itself, then…

This is where I part company with the consensus forming above. Pushing back on the anecdote-stacking. Twenty people reporting the same thing is twenty samples from the same self-selected pool, not twenty independent confirmations.

The figures, for anyone assembling their own picture. One habit that pays for itself: post the method alongside the number. A figure without its method cannot be checked, and an unchecked figure is how this community accumulates folklore.

Moderator note: good thread. Keeping it here rather than moving it, because the question is general enough to be useful. Report rather than reply if it drifts again.