HOW UNDER EATING IS STALLING YOUR FAT LOSS PROGRESS

ARE YOU LIVING IN A CALORIE DEFICIT?

I find a lot of my clients when they first come to me have been in a calorie deficit for a long time.

The issue with this is the body is efficient and adapts to this. The body will create a new maintenance based off the calories you have been eating.

This means you will slow down your metabolism and create a new maintenance range. So for you to lose weight you must drop your calories even lower.

The lower your calories, the easier it is to put on body fat. When you go out on the weekends you're probably over consuming and eating in a surplus.

The higher your maintenance the more you can consume. This means you are less likely to put on body weight as quickly because you body can utilise more calories.

[To put on 1kg of BF per week you must eat 7000 additional calories (over your maintenance) This may sound like a lot but its very easy to do especially over a week]

My recommendation is to calculate your "True Maintenance" and build back up to that. (the rate in which you do this will determine how significant the difference is between you current maintenance and your true maintenance)

Don't be afraid to spend some time in a surplus too. This is how you are going to build the beautiful curves - being in a surplus doesn't mean you are going to put on a bunch of weight.

Its about being in a controlled surplus (enough to build muscle but not too much that you put a lot of BF on as well) Your surplus should allow for muscle growth but limit the amount of body fat you put on through the phase.

You cannot live in a calorie deficit because you body will adapt and you will stop losing weight.