target calorie deficit

Interestingly, many people find that they lose weight quickly with a low calorie diet, but then as they get lighter and lighter, this slows down and eventually plateaus. During this time, most people are actually increasing their exercise regime because they have more energy and motivation, and are probably working harder in the gym. The most common advice (but often the most difficult to heed) is this: eat MORE. Someone your size should be eating at minimum 1,600 cals per day, especially if you are active. I know it feels counterintuitive, but likely, your body recognizes that its losing/lost a lot of its fat stores (read energy stocks!) and knows that you aren't feeding it much. If you keep doing this, your body will become even more efficient at storing the few calories you consume, leading to increased fat storage and overall plateaus.

Bottom line: Eat at least 1,600 calories per day. If you are working out rigorously, I would recommend even higher, around 2,000.

Another method to help increase fat loss/promote weight loss. Change up your macronutrients. If you really want to lose fat and are willing to plan out your meals, try to get a 50% protein/30% carb/20% fat diet for a few weeks. You will be shocked at 1) how full you are all the time 2) how you lose overall fat quickly. If you have trouble eating this ratio, go for a 40/30/30, instead. Eating more protein often leads to higher fat intake, which is totally fine and healthy.

To really get down to your ideal weight, you will probably have to up your exercise, mainly because your body is so good at storing food (everyone's is). But, that doesn't mean you have to plateau!

There is a back and forth about when is best to eat, and I think the jury is still out. Personally, I think when I go to bed full, I feel sluggish in the morning and a bit heavy. If I eat anything before bed, its usually a small protein shake as a recovery from a workout.

I would say that you should try to increase your calories evenly throughout the day. Don't skip breakfast! It gets your metabolism revved up to burn those calories. I have trouble eating in the morning, so I drink coffee with some milk, and then after about an hour or two, I'll drink a protein shake made with milk or eat some egg whites and chicken sausage, with maybe some toast. Aim for meals around 400-500 calories, and then a few 100-200 calorie snacks. I like to carry around almonds or apples in case I get hungry at work, and I usually keep some greek yogurt at work as well, which I like to eat right before leaving, so I have some fuel in the tank to do my after work- workout.

Eat when you are hungry, for sure, but try to be mindful of what you are eating. Get variety, healthy proteins, healthy complex carbs, cut down the sugar (unless its fruit/veggies), and just try to relax about it all. You will get more comfortable with eating right over time; don't worry about the minutia too much.

the last 25... congratulations! I'd suggest yoga to get that last bit off and make you a lean-mean-man-machine. I did 20" a day of yoga and was the leanest ever in my life and it was the only thing that erased the last 25! It triggers acupressure points that balance everything in your body.

I do think 1200 calories is too low for you. It's rock bottom for a woman. Anything less needs medically supervised.

Listening to your body for diet is really key, along with common sense.

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