I will be 48 years old in August. I started off at 184 in January (192 a couple years ago... lost 20 pounds, gained a few back...so "re"started at 184) ... it's taken me about 6 months to lose 19 pounds! - SIX MONTHS! by doing 1500-1600 calories per day.
So I just recalculated my caloric intake & got this:
Maintenance: 1855 Calories/day
Fat Loss: 1484 Calories/day
Extreme Fat Loss: 1320 Calories/day
1484 is NOT that far from 1500
Should I try 1320 calories per day? Honestly, I'm not sure I can do 1320 per day. I'm thinking around 1300-1400 for maintenance once I reach my 140 lb goal weight.
Try the 1400 - 1500 and see how it goes. Can you work in some extra walking or some additional exercise? For me, I do better with my cals when I am working out.
Also, have you ever tried Calorie Cycling? That is what I typically do, and it has worked well for me.
If you don't think you can go that low, than I wouldn't risk it. It's not worth any risky bingy behavior it might bring about. Maybe you should increase them for awhile and see what happens. Some people swear it works.
If you aren't comfortable going into the 1300s, then I say don't do it. I agree with envelope about trying the 1400-1500 range and seeing how that goes. Then, if you are seeing good results after a few weeks just stick with that.
Are you exercising? That will make a BIG difference in how fast you are losing. 1500 cals while exercising 3-4 days/week is alot different than 1500 cals with no exercise.
In any event...I wouldn't decrease my calories, but I'd increase my exercise. It'll help overall with basal metabolism.
I have to say, I'm eating around 1200 calories now, and it's a lot easier than I thought. Mind you, my portion sizes used to be incredibly massive, and it was never healthy food (which is why I ballooned up to 267-270lbs!).
I decided to cut my foods in half (for example, I used to eat two vegan burgers at a time, now I eat a small one which is 195 if you don't add the ketchup or veganaise and I swear to you that it is better than a juicy cheeseburger). My side dish would be a fruit (like an orange) and I'd have a snack (at least 10 sweet low-calorie crackers to fill me up). I actually don't feel hungry that way. If you still feel hungry, grab another fruit and another until you're full (I'm sure you won't be that hungry, though). Approximately, that would be 300-500 calories for me (depending on what snacks I eat).
I personally eat 2 meals a day and if I'm hungry at night, I grab a snack (fruits, crackers). I'm not starving... At all! I always eat 2 meals a day, btw, ever since I was little (my family doesn't have the traditional 3 meals a day thing and we don't sit around a table to eat... We eat when we want, which is another reason why I am obese).
I used to be very gluttonous and I was always eating. If I can do it, so can you! 1200 calories per day isn't hard if you just cut what you're eating now in half and replace the other half with fruits and vegetables. I make it a rule to eat my veges first (since I don't like them) before I eating something that I actually like (vegan burger!).
I would say that losing 19 lbs. in 6 months is fantastic, that's 3+ a month. I've been on ww since beg of Dec. and was down 15 by May but had surgery and back up again Anywho, maybe try lowing a little bit to see if that changes anything or drinking more water.
I don't think you have anything to lose (except weight!) by trying to go lower. If you're too hungry, you can up it again. You do exercise, right? Are you sure you're eating enough now?
What were you doing before when you got to your goal weight? Was it doable then?
I agree with Pluspointspioneer that 19lb in 6 months is very good work. It's only marginally slower than 1lb/week, and that's a perfectly good rate of weight loss. (I'm currently losing at 1lb/week but it's been less than three months so far, so I won't be upset if it slows down.) The "extreme fat loss" number isn't meant to be a number you use all the time, it's meant to be your lower limit if your calories fluctuate a bit from day to day. Try 1400-1550 as a range and see how you do with that. It's a bit lower than the 1500-1600 you're on now, it has the 1484 figure suggested for fat loss right in the middle of it, but it's hopefully still something you can maintain. And if it isn't, just go back to 1500-1600. The really important thing is that a) you're happy with your eating plan and can keep going on it without difficulty; b) the numbers are gradually falling rather than rising. Don't fret too much about the speed at which you're losing.
You're averaging 3.1 pounds per month. That's great and you're setting yourself up for successful maintenance. I wouldn't reduce my calories if I were your shoes.
I'm around 1200-1300 and it's not too difficult. As long as I am very strategic about eating high-protein, nutrient-dense food (eggs, fish, pomegranates, spinach) and don't "waste" calories on candy or empty carbs I am full, satisfied, and get in all my protein/fat/micronutrients for the day.
It probably can't hurt trying it, as long as you are careful and plan your eating well. If it doesn't seem to work for you, just up your calories again.
I'm an inch or so taller and I keep it between 1400-1500. I even go up to 1600 during TOM or when I exercise that day. I agree with the others for your height and goal, don't go lower...increase your activity
You need to create more of a calorie deficit to lose more...either by eating less of working out more, or a combo. This is where personality factors in. What is best for YOU???
I eat 1200 cals on days without excercise and 1400 on days I workout. This just fits my style. Find your niche, while still challenging yourself, and keep up the good work!
Should I go lower in calories??
Anywho, maybe try lowing a little bit to see if that changes anything or drinking more water.
