When I started my diet I was at 82kg now my weight oscillates between 74 and 75kg. I've read that I should target 0.5-1kg weekly weight loss. I tried out a diet with 0.75. I've calculated that my BMR is 1,659 Calories/day and my diet contains food equals to 1600 Calories/day.
A friend of mine who is a dietitian said that I should not decrease my daily calorie intake below my BMR since it can result in an unfavorable response from my body: it can adapt to prolonged decrease in calorie intake and lower its energy needs. I am not a dietitian but I'm stuck with 75kg while my diet in theory should result in a 0.75kg weight loss per week. What could be the problem? Can it be the case described above? If yes what can I do?
Note that I always calculate the weight loss into my daily calorie needs so for example when I was 82kg I was eating something around 1700 calories and now it is around 1600.
I am doing resistance training (2 times per week) and HIIT (2-3 times a week) on different days of each week.
Edit: My height is 168cm and my parameters did not change significantly in the past several weeks (waist/shoulder/etc size)