Gopherhead

Hi there, Jo. First things first, congrats on getting so close to your goal! Well done.

Secondly, those last few pounds are the toughest to lose, so don't feel like you're alone in this.

As for losing those last 3 lbs, I think eating 1400 calories is far too few; that BMR number is, IMHO, the absolute rock bottom you should never go below, if you want to keep your metabolism from slowing down. The formulas for figuring out BMR include activity factors that take into account your lifestyle and the exercise you do on a daily basis. Even if you sat behind a computer all day and did little organized exercise you'd be burning quite a few more calories than 1464. Stop thinking in terms of BMR and think in terms of total daily energy expenditure (TDEE).

Cutting calories to lose more and more fat is viscious circle; you cut them, you lose, you slow your metabolism and end up having to cut them further to lose more... and it begins again. This is how you end up yo-yo dieting and wrecking your metabolism for good.

The best way to lean out and to keep your metabolism going strong is to eat as much as possible while still creating a small deficit and increasing activity. You eat small, frequent meals that are well balanced and provide enough calories to sustain your body - at least 5 meals a day. This helps raise metabolism instead of slowing it. You increase cardiovascular activity as this also increases metabolism. Caloric deficit caused by exercise does not lower metabolism, unlike that created by eating less food.

As you get leaner and leaner it becomes more of a struggle to lose fat because you're battling your hormones and your body's natural defence system. As you lose fat a hormone called Leptin, which is controled by your fat cells, falls, signalling hunger. As you get leaner a hormone called Ghrelin rises in your stomach, also signalling hunger to your brain. Losing 17% of your body weight signals an increase of almost 25% more ghrelin. It's a tough battle to win. Zigzagging calories can help; but the key as you get leaner and leaner is to keep the deficit smaller and to use your higher days at levels at or above your maintenance calories.

If you try a google search for Leptin and for an author by the name of Lyle McDonald you'll get a lot of good advice on this subject. Tom Venuto, a personal trainer, also has good input on using the zigzag method of tricking your body into shedding fat.

Cheers,
Nat

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A foolish consistency is the hobgoblin of little minds.