What To Do When Weight Loss Slows Down

Reader William Stoic writes in:

“I’m 6ft and was 300 pounds but I am down to 230 after i started working out and dieting but the thing is i still have a body that looks fat even though my PR keeps increasing. The weight is getting harder to lose. I don’t know if I should increase the calorie deficit or increase training.

So i eat more or less 2600 calories and do a hour of incline cardio (just walking) and basic strength training.

I had the fat falling off me like 5–20 pounds per month but now its slowed down to like 1–2 pounds a week. Idk if that is normal. I’m rather new when it comes to this stuff”

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Here’s my answer:

First off, shout out to William for the hard work and dedication to following the principles of weight loss.

Simply being in a calorie deficit is enough to start getting results, but when you add in all that cardio and some strength training as well, you’re only increasing that deficit resulting in even faster progress.

Even though I typically recommend a more conservative approach, William is absolutely crushing it right now and I wouldn’t change a thing.

For a bit more context, he’s let me know he’s working 60–96 hour weeks in the healthcare field, and…