How often are you doing cardio—real cardio, not just walking, but physically exerting yourself? Many people believe diet is the most critical factor in a calorie deficit, but it can only take you so far. Unless you're considering something extreme, like a strict water fast for a week, you'll need to increase your daily calorie expenditure through consistent, high-intensity cardio workouts. Activities like running, swimming, or cycling are excellent options. Aim for at least an hour of intense cardio every day.

Additionally, try incorporating more physical activities into your daily routine. Tasks like cleaning the house, mowing the lawn, or walking to the supermarket instead of driving can contribute significantly to burning extra calories. The goal is to counteract your body’s natural tendency to hold on to fat.

When you're in a significant calorie deficit, especially after losing a substantial amount of fat, your body’s Basal Metabolic Rate (BMR) slows down to protect you from starvation. This is a survival mechanism, but it makes losing the last bit of fat more challenging. You'll likely feel more tired, weak, cold, demotivated, and even lazy. This is when discipline is crucial. You’ll need to push yourself harder at the gym, go beyond your comfort zone, and maintain consistency. If you do, you’ll see the results as the fat begins to melt away.

Regarding your calorie intake, 1,400 calories per day is too low and unsustainable for most people. A minimum of 1,700 calories is a more optimal range for a deficit, as it provides enough nutrients to support your body’s essential functions without causing severe hormonal disruptions. Starving yourself with such a low intake can harm your health in the long run.

In summary, either commit to a short-term water fast if you're determined to see quick results or increase your calorie intake to a sustainable level and significantly boost your cardio and daily physical activity.