Hey I’m 19m and 6’1. I started fasting 5 months ago and I went down from 213lbs to 180lbs currently. However I want to loose more as I still have a high body fat % (25%). But I can’t shake off 180lbs. I’ve been doing OMAD and eating about 1400 calories though it’s probably more like 1500. I also excerise now almost daily though probably 5 days a week on the treadmill for about 220-300 calories. However I still am not going below 180lbs. Why?
good chance you’re doing the same workout on the treadmill. You need to increase intensity or duration, I would say increase intensity. If you’ve done the same workout on the treadmill for 3-4 months, your body will adapt to it and you will get diminished returns. No if ands or buts
calorie estimates on a treadmill are always exaggerated to help encourage use and good feelings
I would recommend adding in heavy weight lifting to help shift your body composition. If you are 6’1” 180 lbs and 20% body fat, you don’t have enough muscle. Harder to build muscle while cutting and fasting but still build that habit up
as your weight has decreased, so has your daily calorie “requirement” and therefore your calorie target for weight loss
To summarize, in my personal non expert opinion. Drop your calories to 1300-1400 rather than 1400-1500. Increase the intensity of your cardio, and add in weight sessions