losing weight - weight to lose

inglysh731

Been dieting for 6 weeks or so. Went from not losing anything to accelerated weight loss.
I am 35, 5'6", started at 203 and currently at 173. Trying to get my weight loss to about 2 lbs a week until I get to 160 and then 1 lb a week till I get to 155. So far I am averaging a bit higher than that.
I began seeing a reduction once I reduced sodium and cut out alcohol, as well as a couple other not so good for you things, so I thought most of my initial progress was due to reduction in water weight. That said and as the pace of weight loss hasn't changed as much as I expected, I thought it would be appropriate to reach out for feedback.

On a rolling 7 day calendar (that day + previous 6), I went from not losing at all to losing approx 4.6 lbs and over the past several weeks have gotten down to 3.3 lbs per week.
Eating a diet of 1500-1700 + 70% of what I am exercising. Sometimes up to 2600 cal per day.
Not religious about the mfp entries... under-reporting 300 cal per day (or so)... just a guess here... sorry. Realize that doesn't help. My active days include 1:30 of cycling/aerobics, TKD/sparring, weight lifting or pounding on a heavy bag. I eat an extra 500-700 calories these days... basically two dinners. (400 calories per hour I work out is about what I'll look to eat)

Based on current values, it would seem that I need to increase consumption by approx 650(+/-) calories (based on today's diet, not today's reporting) to be at a 1K deficit per day for a 2 lb per week structured loss. I work at home/never leave except to take boy to school, basically sedentary 22 of 24 hours. Moderate activity/calorie burn during the (up to) 2 hours I am active (4 days a week).

This is my consumption for last few days - I am under-reporting some days by 200-300 calories. Sheer laziness... again, sorry.


This is my weight loss totals for that day + the previous 6 (rolling 7 day calendar). The 2 line is what I am working toward.


I am suspicious that much of this weight loss has occurred because I have it (so much extra) to lose and in a week or two as it continues to trend downward, it will begin to normalize to that 2 lb per week number. I'm hardly starving and I'm rarely hungry and if I am hungry... I eat. That all said, if it doesn't normalize (which I am certain it will), I'll be 5-6 lbs away from my first target weight and should figure out what it will take to get down to 1 lb per week as I work toward my ultimate goal of 155.
I believe the sensible/appropriate thing to do right now is to increase today's portion sizes by say 20-25%. That'll give me about another 300-375 calories per day/ 2100 calories per week, so long as my activity level does not change.

OMP33

Don't cut calories man. Eat 2k a day and exercise some off, don't want any metabolic damage. I experienced it and it sucks. I eat 3k calories a day and burn off 1k a day.