How to lose more than 1 pound

The thing that I think works best is increasing water and dropping salt. Once I flushed out most of the salt I'd been eating, I felt a lot better and my clothes fit again.

you could try cutting down on bread/rice/pasta/potatoes

There are lots of ways to lose more than 1% of your body weight per week (which is where the 1-2 pound guideline comes from).

Unfortunately, almost all of them work for a little while but come with side effects like diminished health, diminished energy, and a strong likelihood of regaining more weight than you lost.

To lose that much weight, slow and steady is the best way to lose it and keep it off.

You didn't reach that weight quickly. Don't expect to get rid of that weight quickly either.

It takes 3500 calories burned to lose one pound. So a 500 calorie deficit per day gives you 1 pound a week. If you want to lose more than that, then you have to have a higher deficit, either by eating less or burning more calories. If you decide to eat less, then be sure you take your calories from your simple carbs and not your protein. Shoot for 90-100gr of protein, and 50 gr of healthy fats per day, then fill the rest with non-starch veggies and 1 or 2 fruits per day.
Adequate protein, along with moderate, weight bearing exercise, will help you keep your muscle mass.
Adequate fats will keep you feeling more satiated, and keep your hormones in line, and hair and skin from getting dry.
Cutting down on carbs overall, but especially simple sugar and processed white carbs, will help prevent carb cravings, and water weight fluctuations.
Being more active thruout the day will burn more calories overall than a hard 30-60 min workout if you don't do anything else the rest of the day.

That said, a steady 1 pound per week is a very healthy rate for you at the amount you need to lose.
However, with 80 pounds to lose, you can get away with a slightly higher deficit for a while if you make sure you get in the necessary nutrients. Another 250 cals cut, or burned per day will give you another half pound per week.

ETA Didn't see that you were on 1200 before I wrote this. Try not to let your overall cals go too far below 1200, at least not on a regular basis. As this could cause binging.

There are lots of ways to lose more than 1% of your body weight per week (which is where the 1-2 pound guideline comes from).

Unfortunately, almost all of them work for a little while but come with side effects like diminished health, diminished energy, and a strong likelihood of regaining more weight than you lost.

To lose that much weight, slow and steady is the best way to lose it and keep it off.

You didn't reach that weight quickly. Don't expect to get rid of that weight quickly either.

This is exactly what I intended on saying.

Losing more than 1 pound per week will be easy, but keeping that off won’t be. You’re more likely to regain the weight when its lost at a faster rate. And, (I know this to be especially true for me) most people do more damage from the emotional effect of regaining the weight. None of the advice you’ve received is bad. You should try to do all those things anways. But, best to be the turtle on this one! Slow and steady.

I was where you were last week, except I was only dropping 1/2 pound a week. I spoke to our church weight loss group and asked what they were doing since they were dropping pounds, consistently. They told me that they cut back on their daily carb intake. You eat 6 small meals a day, consisting of healthy fats, 15 carbs, and a protein. You are allowed 100 carbs a day, 6-10 proteins, and healthy fats. Thats it! I started Monday and already saw a 3 pound weight loss. Its like clean eating but different. I don't know the name of the book but I can find out for you, if you are interested. i've only managed to workout 3 times this week. Hope that helps. Victoria

Since your diary is closed, can't see. Are you just logging food and calories and eating at a defecit and focused on the nutrition side of things or are you actively working out at least a few days a week? If you are working out how often and what do your workouts look like?

I try to stick to the 1200 calories as closely as possible. My typical workouts consist of treadmill or elliptical about 3 times/week for 30-60 minutes and one day a week I work out with a trainer for an hour.

There's your problem. You don't need to be eating that low. Are you eating back your exercise calories? (hint - you should be, if you're eating that low)

203 weight

1200 calories?

OP Is that correct?

I can only say that the following changes have made the pounds really start to come off, and I've gone from less than 1 pound per week loss, to more than 2 pounds per week loss -
1) eating at 80% of TDEE (which for me meant increasing my calories)
2) increasing protein to 40% of diet, and good fats to 30%
3) On top of my usual workouts, I've added running as fast as I possibly can for about a minute at various points during the day. It's very informal, but it works for me, and by doing it at 3 different times -morning, afternoon, late afternoon, it has really revved up my losses.
I already work out a lot, and eat pretty clean (food diary is open). I'm not into gimmicks or things that take too much planning and formality, so I tend to do things that are less drastic.