I started IF and CICO November 23rd and I’ve lost about 9lbs total as of today, about a week ago I was the lowest weight since I started, but since that day I’ve been going up on the scale every day, does anyone have any tips or advise ?
My TDEE is 2390 and I’ve been eating 1890 calories a day. I do 16:8 and my window is 11:30 am to 7:30 pm
I would decide first if you’re pretty convinced it’s not just standard fluctuations of water weight, maybe from some more salt or carbs recently, or some calories got miscounted. Maybe stick it out another week and double down on tracking everything by weight, including cooking oils and such. Otherwise I would increase your cut by 100 each week until you’re happy with the rate again.
So the TDEE isn’t a number set in stone. It’s just build on averages and flat multipliers to give you a ballpark, but not everyone sits perfectly atop the bell curve. It might take some tuning to find what works for you and your body. It was likely enough of a change to get you through that first 9 lbs of water and fat storage that body fluctuates, but now you’re in your body’s sort of more default state.
Your body will adapt to consistent reduced input by lowering your metabolism. Make sure you create the right conditions for your body to access stored fat by keeping insulin low, and mix in up and down days. https://www.thefastingmethod.com/blog/2021/11/22/weight-loss-hormones-vs-calorie-counting-
Experiment, do some testing. Cut your intake by couple hundred cals for a week, give your body time to adapt, and see where that gets you. Empirical data is always better than purely theoretical calculations.