Hi guys, have a question. I started losing weight since 9 weeks ago (2 mths 1 week) started at 95kg+ now I'm at 84kgs. Basically my foods I try to limit to under 1700kcal (usually ending up around 1300-1400 on low days and 1600 on high days).

Food I eat is pretty clean. Carb sources at most I take 2 oranges/apples a day, the rest comes from boiled broccoli,cauliflowers and other veggies (i don't fry them, make soup). Protein sources are tuna, skinless chicken breast, and sometimes (not very often) prawns, fish, and beef. Prawns I would cook in soup, fish steamed, beef in soup as well.

Anyways, point is I've been losing weight and it's beginning to slow down (know it's normal). For the latest week I lost 1kg. (I weigh every Monday morning, empty stomach, a cup of plain water). I play badminton 3 times a week (mon,wed,fri) and do stronglifts 5x5 (tue,thurs,sat). Sunday is an off day.

I'm contemplating on going for a cheat day or to go to around 2000 kcals a day just to either boost leptin levels, or give the body a break. But I'm not sure whether it is needed for me. I can absolutely stick to this diet and go on like this. I'm just worried I will hit the plateau fast or get energy dips......

Any ideas?

Yeap I know that. Current calculations give me around 2500 for maintenance and 2000 for weight loss so I'm still working a calorie deficit. What I am concerned with is whether a re-feed/cheat day or a period of time where I eat back to the normal is neccessary.

I've read that if you go on calorie deficits for sometime,your body gets used to it and metabolism slows. Also when you start eating, the weight puts up really fast. Trying to prevent both of those from happening.

What you are doing is more like a steady-state cardio. The amount of calories your body continues to burn after you stop the exercise isn't a lot. You should do some resistance training and some interval training. If you are looking to lose fat, for resistance training, look for a few good compound exercises, do them 8-12 reps, and move fast in between them, like a circuit. Your heart should be continuously beating fast and it should be very tiring. For interval training you can do some HIIT runs/sprints, or other forms of it.

Push Ups are good but it's not really resistance training. You only bench about 60% of your weight when you do push ups. I suggest you need to work more on your strength if you get tired after 8 reps of pushups. As for sit ups I'm not a big fan of it. You need to go to a gym and do some strength training to build some muscles.