Calorie amount

[socks1107]

I’ve been on a deficit for 4.5 months and lost 22lbs. However in April it stalled totally.
I’ve increased my calories to match my exercise rates but I’m struggling to eat them all and stay within healthy limits for fats. Salt and carbs.
Any advice? Last week I lost really well yet I can feel an another stall coming already as I’ve put on slightly the last two days. I feel full, sleeping well and do 18k steps 5 days a week.

Any advice? I’m spending all day terrified of a stall and obsessing about macro nutrients but I’m behind my goal now by a month and I’m so down as I won’t be where I wanted to be for a July holiday as it as. It’s my own fault for getting to obese and I’m really beating myself up today that I’m having to do this to feel better in the first place.
Everything online is conflicting. Increase, decrease I’m trying myself in knots this week

There re loads of conflicting messages you’re absolutely right and it can be really confusing to figure out.

What I’ve found is that stalls happen, often for no explicable reason but more often because of hormones or not drinking enough water.

When I look at my tracker every 4 weeks I have a week with only a small loss, no loss or a gain, it coincides with the week before my period is due. If I do a lot of exercise or it’s a particularly hot few days or I haven’t been taking care to have at least 2 lts water a day then I also have a disappointing week.

in terms of calories, calculate your TDEE and eat less than that, about 500 less as a rough estimate, if you stick to around that number you’ll lose weight.

Above all else, just keep going, don’t let the disappointment drive you to the crisps cupboard, consistency is key and if you stick with it, keep eating well, exercising and drinking plenty of water then the weight will start coming off again.

Thank you! Your reply is really kind and supportive.
i feel better about it today. Definitely not drinking enough water and will aim for an increase in that for the coming weeks. I’ve looked back and although my calories are good my fats and carbs aren’t so I’m adjusting those. I will keep going!