1. Move More Eat More.
We need to be in a deficit of 3500kcal to ensure we lose 1lb of body fat per week, that’s 500kcal a day. If you burn 2500kcals a day and you’re only eating 1200kcal you are leaving your body short of the vital energy that it needs to function leaving you feeling tired. This results in you moving less and eventually dipping into the biscuit tin or over indulging past your calorie deficit target because its just not sustainable for you.
2. Hit your Protein target? 200kcal left to eat? CHEAT!!!
Whats got carbs and fats in it? The stuff you love and crave. So let’s enjoy it and celebrate you hitting your protein target so well today. That 200kcals of Cake or Biscuits will not only give you that boost of energy and give you that satisfaction of the food you crave so much, it will ensure that you’re able to continue for a long period and therefore get better results long term. (NO SUCH THING AS GOOD OR BAD FOOD, JUST TOO MUCH OR TOO LITTLE).
3. Refeed Days.
Refeed days are certain days which are scheduled into your plan to hit your maintenance calories (BW in LBS x 15) this is not only to give you a break mentally but it also helps us continue to lose body fat over the transformation period. By refeeding the body you are basically telling it that it is okay to use your fat as an energy source, your body is made to store fat (especially women) so we have to be savvy about the way we do things & Refeed days is the way to trick your body into burning body fat.
Phase 1 (1-4 weeks) – 1 ReFeed Day
Phase 2 (4-8 weeks) – 2 ReFeed Days
Phase 3 (8-12 weeks) – 4 ReFeed Days
If you want to continue losing body fat after this period (12 weeks plus) because you haven’t hit your goals yet. I suggest hitting your ReFeed day every 2 weeks until you are happy, we will then hit your maintenance calories full time to ensure you stay in great shape.