ft_critical wrote:hI am an absolute believer in this, as you make new adaptations you achieve a new set-point. Over the years, I have increased exercise, stopped alcohol, switched to only water, cut sugar (to a great extent), reduced portion size.... Each of these has allowed me to attain a new sustainable lower weight.
I'm glad you agree on this as it makes my next point easier to make.
ft_critical wrote:Of course these have to be adaptations that are sustainable, not diets.
As you know, there a two meanings for the word diet these days. To me, diet is not something you go on for a fixed time, but the collection of foods you eat continuously. Like certain animals have a particular diet.
ft_critical wrote:So my story is very similar to yours and I am now at my grade 12 weight. But any further reduction in portion size results in lower energy, being cold, cravings.... Yet I think there are still a couple of kg I could move.
If you want to be more likely to lose the last couple of kg without difficult side effects, you probably need to change the composition of your diet. Keep in mind that different foods are processed and absorbed differently by the body, so not all calories are equal. So that means you may be able to eat more calories, get more nutrition and still lose weight. To do this you'd need to eat more fruit and veg, less animal products and foods higher in fat. It
is about portion control, but more about selective portion control. Really cutting back, or eliminating selected foods you know are going to put on weight more for the same number of calories you eat. For example I eat about 4 kg of food a day, which is about twice what a person eats on a standard diet. About 19 serves of veg, 13 serves of fruit and 3 serves of grains. No animal products and minimal fats or high calorie density foods.
If you try moving toward eating similar to me, then I think in time you'll lose the extra weight you want to. Lose the weight slowly so your body is less likely to "fight back". To prove it could be done, I got down to in the 59 kg (BMI < 20) range late last year. Because I did it slowly over some months, I didn't get much in the way of side effects. But that weight was clearly too light for my build, so I'm happier to be 63 kg.
Edit: Probably a good idea to use
Cronometer to see what you are or aren't getting in the way of nutrition if you're going to change your diet significantly.