Weight-Loss Dietary Confusion

[TDO]

Hi all. I've lost 20 pounds through the past 3 months, dropping from 180 to 160 in the first 2 months. I'm looking to lose the last 5-10 pounds I have on me but this past month I haven't been able to make any progress, and since I've been working out as hard as ever I'm guessing the issue is with my diet.

Some friends have been saying I'm eating far too little, others say I should be eating even less so I did a bit of research. I started out eating about 1800 calories a day and maintained that the past 3 months. Websites like FitDay put me in at about 3000 calories a day maintenance, Nutridiary has me in at 2800 a day, about the same. My own calculations from formulas Steve put up in a thread puts me at 1754 RMR x 1.55 activity level = about 2718 a day maintenance. The 12x body weight estimate would be 1920, which seems like a pretty big cut from 3k, especially considering I'm (hopefully) only 5-10 pounds from my goal weight.

It seems to me like I was already eating on a bit too big of a deficit, so I'm thinking going below 1800 wouldn't be too healthy. It really doesn't seem like enough for me to make it through my day at work, let alone my work out after , but increasing calories to lose weight seems a little...backwards to me. Anyone more experienced offer any advice? 2200-2500 just seems like too much for me to be eating, and a lot higher than most people I've seen on here are eating, although I suppose everyone is different.

My stats are: Male, 22 years old, 160 lbs, 5'6''

Any help, input or advice of any kind would be greatly appreciated, and thanks to anyone who takes the time to read through all this

 

[BigBob]

Well Done.

Firstly, well done in what you have achieved.

I'm sure you'll get some excellent advice on here that will help you reach your goal.

I can share my understanding and views - but I could be wrong, will be interesting to see what others say.

So, my understanding is - After a period of running at a calorie deficit the body can become super-efficient in it's use of calories, so even though you're not actually consuming the calories that technically you require, the body makes the most of what it gets and is able to maintain a weight at what should be too few calories.

The solution to this - is, for a short period, give the body more calories again, let it think the famine is over and return to it's "inefficient" use of calories - then return to the "deficit" position and the weight should start to drop off again.

Obviously, you don't want to pile the pounds back on - so eat healthy - I'm not suggesting you binge - just don't run at a deficit.

My personal experience is that I took December "off" - then when I started again in Jan I dropped a lot of weight quickly initially and am now running at a healthy rate of loss.

See what other say before you make a decision - but do come back and let us know what you decide and how it works out.

All the best

 

[TDO]

Honestly I like that idea a lot. I have been at this for a while now and a little break would be wonderful. I'll look into that, and research a bit into those cyclical diets I've heard about. Anyways, as long as I don't gain weight back or lose muscle no harm done Appreciate the input Bob.