Your BMI is 25.4 That's 0.4 points away from a healthy weight, and since you exercise regularly, statistically you should be healthy whichi s to say reducing your risk of chornic diseases such as diabetes, cardiovascular disease, high blood pressure, stroke, etc. With a BMI of 25.4 it may be that you're not going to be able to lose more weight since you may be at a set point.
Calculating your BMR online is only an estimate and sketchy. There are too many variables. Your BMR could be as low as 1200. You really have no idea. The only way to really know is to have it done by calorimetry (called indirect calorimetry)Check a local university in your area and see if they have an exercise lab where this can be meaured with calorimetry. Or your doctor may know where this can be done. Or your gym has a device that does it. Or look here to do it yourself http://metabolicratetest.com/bodygem-indirect-calorimeter-measure-rmr/
If you're cutting back calories to 600-800 your body may lower metabolism to defend against more weight loss, and especially so when you add all that exercise which adds to the deficit. If your BMR is 1600 and you're consuming 1200 then the same thing can happen (keeing in mind that you may be underestimating your calorie intake, which studies show easily can happen). But whatevere your BMR is, paradoxically you may need to consume more calories to raise your metabolism and lose weight since you may have been in deep deficit for some time.
As for weight loss, the question is why you want to lose more weight at a BMI of 25.4. I suggest instead that you focus on body composition, that is, the amount of fat and muscle on your body. You could purchase a biolelectric impedance scale to measure it. Omron and Tanita are two reputable makers of these scales.
There's always the risk of breaking down muscle (protein) and throwing off nitrogen balance when the calorie deficit is high (calorie deficit is when you burn more calories than you consume). Cardiac tissue can also be at risk when weight loss is consistently high. There can also be gall bladder problems when you cut back on so many calories, especially from fat, and then have meals with too much fat. There are other potential problems if you do not get all the nutrients you need.
One pound is equal to 3500 calories, so to lose 1 pound per week, you need a calorie deficit of 500 calories per day (7 days x 500 calories). To lose 2 pounds a week you need a calorie deficit of 1000 calories a day. Think about being in deficit of more than 1000 calories a day consistently, week after week. It's almost impossible to maintain. In our weight loss program only one person was able to maintain more than 2 pounds per week in 52 weeks, and it was just 0.2 pounds more. The problem is that you have to burn too many calories to make it happen. For instance, let's say you consume 1000 calories a day, which is very low, and very hard, and uncomfortable to maintain (you'll be tried, cranky, and hungry a lot of the time). Even if you could, you'd still need to burn more than 2000 calories day to lose more than 2 pounds a week. Figuring a 200-pound person would have to walk more than 15 miles a day, every single day, to reach that deficit, you can start to see the problems. And when you consume so few calories, your energy level is low, which will make physical activity and exercise hard (and start to waste protein as I mentioned earlier).
So it's unhealthy and difficult to lose more than 2 pounds a week. You can check the WebMD Diet Communities for more information on weight loss.View Thread
I've known others who have this problem too. Since you don't sweat that much in your feet, in order for your feet to cool off the blood vessels dilate and carry heat to the skin, but because it's in a shoe, the heat gets captured. Try a shoe that has mesh and see if that helps, and use a synthetic sock, such as polypropylene, that transfers heat efficiently. Let me know what happens. It would be good to help others with the information.
I don't know of any appetite regulation that involves cravings for fiber. Salt cravings have been described, along with some other nutrients, but I am not familiar enough with this research to give you definitive information. I would guess though that the tendency toward healthier choices is a psychological one and not biological. You're taking care of yourself with exercise and so it makes sense that that could lead to food choices consistent with taking care of yourself too.View Thread
I recommend exercise tubing for resistance exercise. A machine will be exepnsive and not have the versatility that tubing does. Tubing is inexpensive and versatile (you can do lots of exercises with them even in a chair) and a great way to get started with resistance exercise. You can start with a set of three for about $20. They come in colors to denote the tension If you've been sedentary and feel like you could really use an incresae in strength, then start with a light one and the two heavier ones above it with more tension. If you order them make sure to order the strap that allows you to attach the tube to a door (this is essential for many exercises), and if you want to work your legs, ask for leg straps. Here are some vendors that sell them.