Having trouble maintaining a deficit?

MommaLovesToLoseIt

I lost 130 pounds between September 2015 and November 2016 and then the weight loss has stalled. I eat around 2000 calories a day, exercise quite a bit, but lost pretty consistently at a lower calorie intake (1600/1700). I have never eaten back exercise calories. Now, I know in order to lose more weight, I obviously have to cut more calories as I am maintaining at 2000/day. But I am having a hard time maintaining the deficit. Even 1800 Cals a day, I go maybe two or three days and fall off the wagon lol. Any suggestions to keep at my deficit are appreciated. I'm 5'9" and 225/230, trying to get to 190/200

kommodevaran

Play around with meal timing and meal compositions. Maybe you need to increase fat/protein/fiber? Maybe you are missing a treat? Are you getting sufficient sleep? Are you exercising too much?

MommaLovesToLoseIt

Thanks for the helpful guidance. I will do some looking into these questions!

bonoeuf

Well done on your success. Low carb with more protein and fat will keep you full for longer. Not a plan for everyone but has worked for me with no problems for a full year. I am down 102 pounds but still use the same plan for maintenance. I do eat some exercise calories back but I did cycle for 67 miles yesterday and without extra food, I would not have finished.

NewSouthernBelle

Congrats on your progress so far. Perhaps a short break from the calorie deficit would be a good investment? For me, just having to maintain for a while mentally meant that I could keep on the wagon long enough to feel ready to go back on a deficit.
Also, lowering my calorie intake from fruit and starchy foods helps me remain within my calorie budget on days where it can be tough.

nxd10

You've done great. First, people do stall and then restart. Three things would do that for me (and I lost nowhere near what you've done - that's amazing!). I need to exercise (you do). I need to have my carbs ideally under 40% and certainly under 50%. Once I was close to my goal it was obvious that if I didn't do that, I couldn't lose even if I was way under my calories. You are probably a bit insulin resistant, given your past weight, so you may have this problem too. It isn't hard to fix - protein and fats are your friends. Third, I needed to recalculate my calories for my new lighter weight. The down side of losing a lot is that you can't eat enough either.

Fat and protein may help your hunger pangs too! Good luck.

leejoyce31

That happened to me when I first lost 85 pounds. Shortly after I noticed that I couldn't sustain a deficit and would get really irritated if I tried.

After about 4 months or so of that, I was able to drop calories again and the deficit didn't bother me. I think sometimes after being in a deficit for a long time or losing a lot of weight, hunger hormones are negatively impacted and they send cues for us to eat more. That was my speculation. Not sure though, but it's frustrating.

TavistockToad

Drop your calories slower, 50 a week till you get to 1700?

And make sure you're getting enough fat, protein and fibre

MommaLovesToLoseIt

Thanks for all of the great input! I am thinking I will try to maintain (I am haha!) for a few more weeks and then slowly drop calories down as suggested!