I defatted over 5 years or so. The longer I took the easier it has been to keep the weight off. I do not like diets but I know the best way for me to lose weight when I need to. Having changed my lifestyle over those years weight reduction is a rare thing for me now.
Occasionally I trim a lb or two off every so often but that is about it. Recently I decided 140 was a bit low and let my weight increase to the high 140s while I strength train. Maintenance mode is a good thing.