The reduction in metabolic rate is also negligible ;-) We are talking about ~200 kcal and for many people not even that. And yes there are exceptions. Hypothyr

The reduction in metabolic rate is also negligible ;-) We are talking about ~200 kcal and for many people not even that. And yes there are exceptions. Hypothyroidism for example can yield a bigger reduction, but no more than 300-400 kcal. This is why people suffering from hypothyroidism should get treatment first. Maintain an average 500 kcal deficit (from the baseline calculated for your sex, age, height and current weight) and you will lose weight. Conversely if you don't lose weight fact of the matter is you still eat too much. And yes, counting calories might not be the best strategy for that 500 kcal daily deficit, but if what you're doing doesn't work, then you know why and can take measures.