Ok, so my advice isn’t what you’e going to want to hear in the short term, but for the long term & to hit your goal this is going to be KEY!
I means what’s the point of hitting that goal, doing tons & tons of exercise & struggling with hunger forever to stay at that goal weight… in all likely hood you wouldn’t be able to maintain it & would just put some weight back on after hitting it temporarily…
You’ll have to trust me on this…
You need to take a diet break, to put yourself in a better position to keep moving forward (1 step back, to move 2 steps forward)
Have a look at how much weight you’ve been losing over the past few weeks (maybe 2) and if calories have been the same throughout that time, however many pounds/lbs you’ve lost ADD 500 calories
1/2 lb loss = 250
1lb loss = 500
2lb loss = 100 etc etc
We’re basically going to your ‘new’ maintenance calories (to maintain your current condition) for at least 2 weeks (2-4) to let you recover hormonally & also the stress that the body goes through which causes resistance to keep losing fat, which can also cause water retention (plus the mental break - who wants to be in a calorie deficit forever? it’s no way to live. It should be get in & get out as fast as possible whilst being sensible)
Now, when you up your calories your ‘SCALE’ weight will most likely increase, due to the extra food in the gut plus an increase in carbs will bring some water with it, BUT keep in mind it’s IMPOSSIBLE to gain fat at maintenance, so it’s just water not fat.
do that for 2-4 weeks, then you should be able to go back into a deficit but on slightly more calories, you’ll obviously see a drop in scale weight due to the excess water dropping but the stress on your body from the prolonged deficit will be less plus hormonal adaptations will have taken place (better performing metabolism & you’ll just feel better)
Then you can continue on-wards to smash your goal, which you should find quite a bit easier .
Sounds backwards I know, but If you’ve ever trusted anything I’ve said, trust me on this one.
@TonyC might be able to give you some insight from his experience with this
Realistically we want to be taking a break & coming out of maintenance every 6-12 weeks (the leaner more often)
There’s also some solid evidence showing that 2 weeks on 1 week off brings about the same results as 3 weeks of straight dieting (due to the fatigue causing subconsious adherence issues)