Story is getting a little more complicated every time, since the next step is to convert all these calculations into quality food that fits in with your day-to-day life. The idea is that the increase in calories goes hand in hand with the increase in metabolism. Of course, you must bear in mind that until you reach your maintenance calories , you will continue to be in deficit. Therefore, in the event that the scale continues to drop even if you increase calories, do not be scared, no miracle would be happening. It's just that you're extending your definition stage.
Third: readjust and adjust based on progress . Not all of us react in the same way to the same strategy. For this reason, it is essential to assess the sensations whatsapp number list and the changes that are taking place in the medium term. For example, it is not necessary that the increase is 50 to 100 calories per week, but you could increase 200-300 kcal per week to reach maintenance in 3-4 weeks. Although these may seem like simple steps, they really aren't that straightforward. In addition, many variables must be taken into account (macronutrients, hunger, physical exercise, body evolution, practicality, tastes, etc.) so the support of a professional is a key piece.
Of course, none of the steps would make sense if we disregard the rest of our habits. All health indicators go hand in hand. They all go to one. If we try to advance with training on the one hand, nutrition on the other and rest, i don't even remember, it is clear that the results will advance very slowly or, directly, they will not. Here is a practical example with exact figures: imagine a person who weighed 82 kg. We have done a good job and have lost 4.5 kg of fat. We are now at