I'm seeing a lot of women, especially trying to reach their weight goals by slashing calories, huge. I'm talking like a 1000- 600 cal deficit. And then complain about not seeing any progress. Well of course you're not seeing any progress. The body is now unsure where its sustenance is going to come from and will hold onto the fat as its emergency food. We all know the body is unique and each body will require a different number of calories and macronutrients to just properly function each day. So why on earth would we cut that number by nearly half to try to get a result? And then maybe even add in weight lifting, cardio or Hiit? Poor body, it's just freaking out....What are you doing to me? Good grief she's/he's completely lost it! I better hold onto my reserves because I don't know when I'm going to get what I need again. And then you're upset because I can't lose weight, and my body won't do what I want it to do.
It takes and excess of 3,500 calories to gain 1, ONE pound. It also requires burning and extra 3,500 to lose 1, one pound. So keeping that in mind. It always, always, always comes back to....You did not gain the weight overnight. You will not lose it overnight. There is not a shortcut.
Cutting calories by just 200 a day, while adding your weightlifting and, or cardio is usually sufficient to see results. Your body is fed, so it will burn the stored fat, because it knows it will receive the nutrition it needs. Infact, its possible that over time as you see results and add more muscle to your now healthy not starving body, you may need to increase calories in order to continue to burn more stored fat. There is absolutely no reason to starve yourself to lose fat. Feed your body, love your body and it will reward you.