Process is slowing down

justinrye

Hi. I'm a 33 yr old male when I started my weight loss journey in January I was 258 I am now at 189 and I would like to get down to 170 . Things are slowing down now and I'm finding it is getting tougher to loss weight . My intake is 1600 calories I do cardio and weight lifting at least 4 times a week. Should I be increasing my calories? Any help is appreciated .

godlikepoetyes

It isn't unusual for your loss to slow as you lose weight. You have to be patient.

jemhh

That is completely normal and to be expected. It is extremely rare to keep a steady pace going from obese to a healthy weight and then down further into your healthy weight zone. As you get leaner, it is better to reduce your deficit in order to continue losing mostly fat instead of muscle. If anything, a slowdown in movement on the scale is a sign of progress.

If you haven't already, consider taking a 1-2 week maintenance break. It can recharge you mentally so it's easier to continue with your weight loss effort.

Good job on your loss so far!

85Cardinals

You're killing it, wtg.

Vicxie86

I think you should eat more on your exercise days to be honest. I eat between 1700-1900kcal everyday dependent on how much I move & exercise and I'm down to lose 0.75kg a week. Seeing as you only have 19lbs to lose, reduce your goal to 1lb a week and try not to be inpatient.

justinrye

Thanks. I would say that I'm not inpatient . Just curious why I haven't lost this week after such a good week. Although I was stuck at 197 for a couple weeks.

Dove0804

Yes, as you lose weight it becomes harder and harder to create a deficit that allows you to continue losing at the same rate. Do not increase your calories unless you want to lose weight even slower. The only time you'd want to increase your calories for weight loss is if you want to slow down the rate at which you lose, which a lot of people find to be more sustainable.
Play around with the MFP calculator to figure out how many calories you need to lose a certain amount per week. As long as you still have a deficit, you'll lose weight. If you're still having trouble, make sure you're logging accurately, using a food scale, etc.

Vicxie86

for me, when i eat less, i don't lose as much but when i eat enough to fuel my body, then i lose at the rate i want.

Sued0nim

I would also recommend a maintenance break for 2 weeks, it's a good psychological boost

Also refocus on your calorie counting because that slips with familiarity

I do personally believe it's best to slow down rate of loss as you get within 20lbs of goal, or more because it helps the transition to maintenance