@olibrandoncoaching: I often get asked what you should do if you over eat your deficit calories - Should you cut your calories the next day? It really depends on the situation, but this how I’d approach it. if you’ve been on holiday or had a weekend where you’ve over indulged. And you feel like you need to make up for it by starving yourself and doing loads of cardio as a punishment to get back on track - please don’t do that. In this situation I know it’s difficult, but you shouldn’t feel guilty about eating more - You just have to accept that you enjoyed yourself and put it behind you. The best thing to do, is just get back into your normal fat loss plan. Your weight will likely have spiked after these situations which makes you think you’ve lost a lot more progress than you actually have - but its likely a lot of this weight increase is just water weight. If you get back into your plan, your weight will come down and you’ll continue to make progress. If you just over ate a few hundred calories - It’s not going to have much of an impact on your progress so I wouldn’t worry about it too much. But if you wanted to be more strict and account for this, you could reduce your calories by 100 in the following days so that you average out to a deficit over the week. But my preferred strategy is to be pro-active with these situations rather than reactive when possible. If you know on a certain day or days of the week you always eat more, like on the weekend - You can set up your calories to reflect this. Here’s an example of what this could look like if your deficit calories were 1700: You could eat 1600 during the week, which gives you 2300 for a higher calorie day of your choice to enjoy more food and social occasions. This still averages out to a deficit, so you’ll still make progress and lose fat.

Oli Brandon | Coach

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Tuesday 18 June 2024 16:18:00 GMT