I won't ask too many details… but is 1200 calories self directed or are you working with a dietician?

It is very hard to stick to a 1300 calorie diet long term for most people. I would be trying to figure out a way to get you calories out number up so you can continue to lose fat in more calories. The best things for me are to lift weights regularly with a focus on building strength (compound lifts, rest between sets, and training close to failure). I take creatine which helps me get better workouts. You also need to move a lot so track your steps and try to get more over time. A sedentary lifestyle is not good for your health or weight loss goals. You are still young enough to put on muscle and build up stamina.

First, congratulations on the weight loss thus far. I echo what others have said - 1,200 calories is really low and you're probably better off upping your activity level than further reducing your calories.

Have you used a TDEE calculator to get an estimate of your baseline energy expenditure? That can help you better dial in what a reasonable intake for weight loss might be. Also, depending on your situation, it may be worth keeping your weight constant for a month or three before reengaging on weight loss. Eating at a deficit can be draining mentally as well as physically.

The biggest thing I think would move the needle for you is to increase your activity level. It's obviously no secret that burning more calories through activities will allow you to lose more weight. Also, if you can work in any kind of resistance training and maintain/build muscle, your body will then burn more calories on it's own.

Aside from your calories and macros... are you on hormone replacement therapy? I'm sure, at your age, you're monitoring and treating your hormones, but if you aren't working to optimize them then that could play a big part in your overall health and your ability to build muscle (and consequently lose weight). Believe it or not, even testosterone is important for women as they age, in addition to estrogen and progesterone.

Echoing what other posters have said above, its not your caloric intake that you need to be adjusting at this point because 1,200 is super low. You are seeing a decline in the weight loss results because your body and metabolism have adjusted. Have you tried taking a week break from that diet? I'm not talking about doubling your caloric intake, just a week break where you eat 1,500-1,800 "healthy" calories. Then drop back down to 1,200-1,300. And you really need to incorporate exercise at this point to get to your goal. Do you have access to a treadmill? Just walking at a medium incline for one hour will burn 500 calories and the fat that you're looking to burn.

I think everyone underestimates what simply walking can do especially those of us in our 50s (make me cringe to say that). Add some short walks after meals and/or longer walks into your routine.

Will leave the caloric needs to everyone else who has already posted.

First, thank you for the feedback.

I was finding 1500ish cal a day do-able and was losing weight that way. I went back and looked at my log and, surprise!, I still lost 3 pounds since June 9 (in the last three weeks). I didn't realize that. I guess I was just seeing a whole lot more ups and downs on the scale recently and the higher numbers stuck with me?

I did 1300 yesterday and it was a bit of a challenge. Just the milk my coffees was 120 cal!

You can probably up your protein and still keep losing, assuming it's lean protein. The thermic effect of protein (ie, the amount of energy it takes for your body to break it down) is higher for protein. The actual calories available for your body to use is only about 70% (vs 90%+ for carbs and fats).

Stick to chicken/turkey breast, lean fish/seafood, and lean beef (96%/4%).

The benefit to increasing protein is it will make you feel full/more satisfied.

If you are truly sedentary, you really don't need many carbs. 100 g is probably a good target if you aren't active. The more you exercise, you can increase your carb intake so your body can use that energy for fuel when you workout.

When I was actively tracking there were also "free foods", meaning foods I could consume and not have to track because the calories are so low. This would includes things like cauliflower, broccoli, Brussel sprouts, cucumbers, cabbage, etc. I had a lot of success with bulking my lean protein (ie, lean ground beef or chicken) with cauliflower rice. Add what ever seasonings you prefer and make a bowl.

I feel your struggle, though. I'm almost 48, lift heavy multiple days a week, and still have to limit my calories to about 1500-1600 to truly be in a calorie deficit and lose fat. With my activity level, after a few days of that, I'm hungry!

For an average sized woman (5'5", 140-ish lbs), that's the reality if you want to stay lean. Most online estimators will over-estimate your maintenance calories. I can tell you that after 5 years of heavy lifting, eating high protein, and tracking macros.

Without knowing what type of body composition you are aiming for, it's hard to know where you might realistically end up in terms of calories.

However, with limited physical activity, I would worry about significant muscle loss. Muscle is critical at this age. We need it to maintain our bone health/bone density and to keep us from becoming frail. And, as others have pointed out, if you can build up your muscles, you will "earn" more calories.

When you're in a calorie deficit, your body does not preferentially burn fat. It just looks for any available energy, which can be fat or muscle, usually utilizing each at about an equal rate, unless you actively try to maintain your muscle. The way you prevent muscle loss is to use them, ie, weight train.

If you can manage even just a couple days a week of weight training, it would be incredibly beneficial for the long term.

FWIW I have an amazing friend who's a RD and works specifically with patients with thyroid concerns.

Here's her info: https://chewsfoodwisely.com/

KidDoc said:

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Depending on how much $$ you have to blow Tonal may be ideal for your situation. You could work on functional strength and pilates and your teens could work on strength building. It is expensive but it is like a whole gym + trainer in a small space. The $60/month membership is for the whole family so for your current situation it seems like it may be worth looking into unless you just enjoy the social aspect of a gym.

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I use a Tonal and it is a game changer for me. I get to work out barefoot in whatever clothes I am already wearing and even if I only have 15 minutes I can get a workout in. My closest gym is more than 15 minutes of driving round trip. I have lost 54 pounds this year using my Tonal 5 to 6 days per week and put on a ton of muscle in the process. My fat loss is probably closer to 65 pounds.