Dieting isn't about calories. I keep saying this. It's about metabolism. What you eat is more important than how much you eat, at least calorie wise. You're also not eating enough food if you're going to work out that hard -- extreme calorie reduction means insufficient nutrition and your body will go into starvation mode so you can stay alive. You're actually doing well, losing weight slowly so it will stay off, but you will reach plateaus. But starving yourself while you engage in that level of exercise won't be good for you in the long run.
When you lose weight, you lose some muscle and fat. Muscle helps keep your metabolism up, which helps you burn calories. So when you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.
Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.
To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at the beginning your weight loss, but it won't lead to more weight loss.
Try the following.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes.
What you eat after Peak 8 training does matter It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own