Weight: 125lbs (back to my “normal” weight)
Last year I took a break from healthy eating and regular exercise and put on about 12-14lbs over 7 months (of pure fat I would assume).
In October I decided to lose the extra fat I put on and started tracking my calories-in On MyFitnessPal & calories-out on my Apple Watch. Every day, I was expending 2500 calories. I did this through 4-5 spin/HiiT sessions a week (began replacing spin with more assault bike/rower strength-cardio sessions more recently), 3 upper body workouts with progressive load, 3 lower body workouts with progressive load and lots of non-exercise movement, walking everywhere etc. I was consuming 1500 calories of food a day (sometimes 1700) but every day making sure I still burned 2500 even if that meant going for more walks. So technically I was in a 800-1000 calorie deficit every day. Had a good quality diet with real, whole foods although I did supplement with protein powder. Daily targets were 130g-150g protein, 100g or less of carbs (timed to eat after workout) & the rest fat.
I have now reached my ideal body fat % and would like to start maintaining weight/body fat but I’m not sure how to do that.
I have been trying to learn about reverse dieting and from what I understand I should slowly increase my food intake each week until my metabolism re-adjusts? But once I do that say over a 6 week period- if I continue to burn 2500 calories every day, in theory I should be able to eat 2500 calories to maintain? Goal now is maintain weight & body recomposition.
Thanks in advance. I appreciate the time anyone takes out to read my post 🙏