Reducing goal to continue weight loss?

Don't limit yourself to carrot sticks and cottage cheese... I know that was just an example, but be real about your weight loss. We all know that diets DON'T WORK. If they did, the whole world would be skinny. Do what works for you-but counteract what you do to your body. YES, it is a lifestyle change, and No, I don't think you should eat your entire caloric intake for the day in a family size bag of Cheetos. But snacking is a part of life, and a social stigma as well. If someone brings cookies to work, eat one. ONE. The average calories in one home baked cookie is between 100-200 calories. It's a lot, but not ridiculous. Guess how many are in an apple? About 80. And an apple is all sugar too... The difference is, an apple is natural sugar, a cookie is refined sugar. Do your body a favor... when you do splurge, do something to balance it out. Drinking a soda with supper is fine on occasion, but drink it with a healthy meal, not McDonald's. If you do eat something really salty, DRINK WATER. Water is your best friend. 8 glasses a day is recommended While eating a healthy diet. If you do stray to junk once in a while, drink two glasses extra for every vending size bag of chips, or whatever it is. Snacks (even cookies) have SALT in them, which will quickly dehydrate your body and retain weight... causing us to give up easier and snack more often. If it's irresistible, go for it... but eat healthy for the remainder of the day so your body doesn't feel like you poisoned it. Good Luck!

Oh, and PS... The more you exercise, the more calories your body requires to repair your tissues and keep you in good running order. So, if your splurge is something like a large slice of cheesecake after supper, go for a walk to digest afterward. It's a great way to relax after a meal and helps to burn up some of the calories so they don't stick around. But NEVER do vigorous exercise after eating. When you exercise, your body produces adrenaline, which helps energize you for working out, but it STOPS digestion. A nice after dinner stroll will help burn calories While allowing you to digest your food. Take care of your body and it will take care of you.

I didn't address the main part of your post, but I wanted to make you aware of some of the tricks I've learned about eating habits. I apologize.

I do think it is okay to decrease your goal in order to maintain a good perspective on things. The main thing is to stay focused, so do whatever it takes to keep yourself on the bandwagon... One step backwards could just be what you need to start sprinting forward... good luck.

I think the main goal of "dieting" is doing it for a lifetime. If you know your body can not live on a certain amount of calories a day, change it. It is making a lifestyle change that you can live with. Not something for a quick fix in the situation. So, if you feel that you need to lower your goal for weight loss to be successful do it! Once you and your body have ajusted to the goal, and you think you can raise it, do it! Keep your body guesing. Good Luck. I wish you the best.

So here's my take, and I don't know you or your situation, so don't really hold me to strictly to this, but it looks as if you have about 14 lbs to lose (6 Kilos), which means you don't have a lot of body fat. This means that your deficit should be pretty small and you should be expecting to lose between 1/4 and 1/2 lb per week or about 1 to 2 Kilos per month (probably closer to 1 than two). Why? well it's that last 20 lbs thing, it takes a while to lose it.

If it were me, I'd set your deficit at about 300 calories (just over 1/4 lb per week) and see how that works for you.

Again, this is a very peripheral analysis having no real data, so take it for what it's worth.

-Banks

Hi Banks, Thank you.

My goal is deceiving - it is not probably as low as a lot of people choose:

I have 6kg to lose to reach my first goal(154lb). My overall goal is 66kg(145lb), which is another 4kg, and THAT puts me at a 24.5 BMI.
BUT I am very happy at that weight, its the same as in my picture, and a nice size 12 (10US) so I feel it is not as high as the BMI makes out.
"Ideally" I should be looking to get down to about 60 kg, or about 132lb, but I'm happy with 66. I think I carry a good amount of muscle and I am apparently a large frame (although not tall)
I'm 165cm tall - 5'5"

But yes, not a lot to lose in the grand scheme of things. Compared to what some other people are progressing towards, it is insignificant.

In any other situation I don't even know that I would worry about losing it, BUT it is almost all in front on my tummy.

ok, well that changes the numbers a little, I think yeah you can probably get away with a 500 calorie deficit for a month or two, but after you lose 4 or 6 lbs I think you should again consider lowering your deficit to around 300 or so. I definitely think more than a 500 calorie deficit it too much, even with 25 lbs to lose.