When to adjust calories in a fat loss phase (calorie deficit 101)

Описание: So you started your calorie deficit… now what? Here’s what you can expect ⬇️

1️⃣ your deficit calories are accurate and you are losing weight as the weeks progress (give this some time 1-2 weeks) try to have more than one form of seeing progress: progress photos, scale weight, a pair of jeans you try on every Sunday, or measurements! In this case keep the calories as is, if it’s working don’t change them.

2️⃣ lets say 4+ weeks in you plateau… weight has been the same for a few weeks… now what? Now it’s time to increase that deficit a bit, by subtracting some calories or implementing cardio!

3️⃣ now it’s been 14-16+ weeks, you’ve been SUPER consistent hitting your calories daily but you are just tired… and you need a break! DIET BREAK TIME! Take a week and eat back at maintenance, after the week jump right back into your deficit if you’d like to see further weight loss!

4️⃣ last but not least, you did it! You reached your weight loss goal! But now what? You don’t want to gain all that weight back but you also want to be able to eat more food right? This is where a reverse diet comes into play. Slowly increase your calories to your desired maintenance to minimizing fat gain!

I hope this is helpful and if you would like a longer more in depth version of this check out my broadcast channel or my story for a full video breakdown 💪🏼

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