First of all, congratulations on losing such a substantial amount of weight! 20 kilograms is a lot to lose. Secondly, congratulations on sustaining that weight loss for such an long period of time!
The great news is that, over the last 4 years, you would now have some idea of how your body responds to different stimulus, in your situation, how quickly you will lose weight as a result of cardiovascular and resistance based exercise in conjunction with your dietary intake.
Often, the final few kilograms are the most stubborn to move. As you lower your level of body fat, your body will naturally place more of a priority to retain this fat mass as a survival mechanism. As a result, you can expect the final 9 kilograms to be harder to lose.
In essence, weight loss is a function of 3 major factors:
- Calories IN
- Calories OUT
- Your genetic makeup
There's not too much you can do about your genetic makeup...so we need not ponder over this too much. Simply put, based on your body type, some people will lose weight faster than others.
Your calories in and calories out is exactly what you should be concerned about. If you have been stuck at 84kg for a long period of time, then on average, your calories IN is probably very close (if not equal to) your calories OUT. This means that the amount of calories that you are consuming is about equal to everything you are burning up through your exercise, incidental activity, basal metabolic rate (BMR) and so on.
You need to create a caloric deficit (ie. more calories OUT than IN) in order to continue your weight loss. This can be achieved through a number of solutions...and here are a handful of suggestions:
- Increase the pace of your walk, thus burning more calories
- Increase the intensity of your workouts (heavier weights, pedalling faster etc.)
- Consider focussing on compound exercises that require more energy due to more muscle groups being worked
- Increase the duration of your workouts
- Reduce the amount of calories you consume in a day
- Consume more meals throughout the day (but not more calories)
Of course, you should always discuss your exercise program with your GP before commencing or modifying it.
As you can see, there are a number of ways to modify your approach to weight loss in order to stimulate further changes. If you would like specific support on this matter, please check out the personal training services that I have to offer to see if I can be of assistance to you. All the best!