Recalculate maintenance and run a two-week maintenance phase, then resume deficit. For what it's worth, taking a few minutes to practice this in a calm setting usually helps it stick.
Do a push pull hinge squat carry circuit for 3 rounds and keep the clock tight. Start with dumbbells you can do 8 clean reps and run 6, then 7, then 8 before moving up & or add a second on the way down when weights jump by fives. Warm up with a brisk walk and two lighter sets, then stop the set the moment your back or form buckles. Track in a spreadsheet, not some subscription app.
It doesn't stack up to clinical grade prescription hearing aids, obviously. But they certainly work and far better than other brands I've tried under $500. Great sound, decent noise control, relatively comfortably to wear. Customer support is responsive and friendly. Don't expect the world but if you just want to hear better without a ton of bells and whistles then it's a good choice.
