Congrats, Garrettm, that’s great progress!
But I’d strongly recommend adding some exercise before you reduce calories - and if the loss has only stalled recently, you may want to wait it out to see if you’re still losing, just at a lower rate. Sadly, you cannot expect to continue losing 15 pounds per month for long, no matter what you do.
The exercise need not be strenuous - pick your favorite podcasts, and go on a brisk 30 minute walk every day. With a good podcast, the time flies.
The exercise will promote weight loss in a number of ways:
- Improve blood circulation, especially to fatty areas which are not highly vascularized. It’s very hard for you body to mobilize the fatty acids from tissues that are being squeeze or pinched off as you sit on them.
- Improve your insulin sensitivity by using the leg muscles and cardiovascular system.
- Improve your hormonal mix, making it easier for your body to burn energy (and fat).
- Improve your hormonal mix, making it easier for your body to sleep (which it also needs to do to improve fat burning.)
- Oh, and the walking will also burn calories.
The further you get below the weight range your body got used to, the more your body will resist losing further weight. If you don’t exercise at all, and keep ratcheting down the calories, you’ll effectively be training your body to become super-efficient with calories, and you’ll have to eat less and less and less to make any progress… but even a little exercise can go a long way to counter this effect.
Some people who study in this area (like Bryan Haycock) strongly advocate ramping up the exercise before ramping down the calories - their subjects get much better results that way.