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So the harsh truth is - you can't. You're always going to gain back and chances are the diet you're currently eating at isn't sustainable. If you're thinking "ill just eat like this forever" no, you won't. You're not that guy ok, it's gonna lead to binging, infertility, lanugo hair growth, a severe severe depression and a long ass list of other things I dont have the time to type out.
Now, that being said, that doesnt mean you can't lose weight still in a healthy sustainable way, and here I'm going to explain how to do that after fucking your metabolism.
(DISCLAIMER!! Please first consider if you really need to lose weight to ascend. If you're not overweight/fat/chubby, you don't need to. If your bmi is normal you're likely just skinny fat and there's another guide to that on here)
Now, first thing you're going to do is set your metabolism back to base, which you're going to do by eating normally again for around 1 - 2 months, regardless of what wright you're currently at.
Normal does not mean just let lose and eat whatever the fuck you want, it means eat your recommended daily calorie intake. If you don't know what that is search up "BMR calculator" put in your activity level, height, weight, age and gender and it should tell you.
Once you've eaten that for a while your metabolism should be set back to normal. If youve been starving for a while this will likely make you gain weight, that is not an issue.
Now - we're presuming the weight you end up at is not ideal and is chubby or overweight.
Your next step is to reduce your daily calorie intake by around 500 kcal depending on how fast you want to lose weight, on a 500 kcal deficit you should loose between 500g - 1kg per week initially (1 - 2 pounds). This will slow down eventually. Don't reduce further once it does. For extra support attempt to walk around 10k steps a day.
Additional information:
If you're struggling to keep full on your reduced intake increase your protein and aim for 1 - 2g of protein per kg you weigh, also eat low calorie but high volume meals. Search up recipes for shit like that on tiktok.
Anyways hope this helped whoever needed it.
Now, that being said, that doesnt mean you can't lose weight still in a healthy sustainable way, and here I'm going to explain how to do that after fucking your metabolism.
(DISCLAIMER!! Please first consider if you really need to lose weight to ascend. If you're not overweight/fat/chubby, you don't need to. If your bmi is normal you're likely just skinny fat and there's another guide to that on here)
Now, first thing you're going to do is set your metabolism back to base, which you're going to do by eating normally again for around 1 - 2 months, regardless of what wright you're currently at.
Normal does not mean just let lose and eat whatever the fuck you want, it means eat your recommended daily calorie intake. If you don't know what that is search up "BMR calculator" put in your activity level, height, weight, age and gender and it should tell you.
Once you've eaten that for a while your metabolism should be set back to normal. If youve been starving for a while this will likely make you gain weight, that is not an issue.
Now - we're presuming the weight you end up at is not ideal and is chubby or overweight.
Your next step is to reduce your daily calorie intake by around 500 kcal depending on how fast you want to lose weight, on a 500 kcal deficit you should loose between 500g - 1kg per week initially (1 - 2 pounds). This will slow down eventually. Don't reduce further once it does. For extra support attempt to walk around 10k steps a day.
Additional information:
If you're struggling to keep full on your reduced intake increase your protein and aim for 1 - 2g of protein per kg you weigh, also eat low calorie but high volume meals. Search up recipes for shit like that on tiktok.
Anyways hope this helped whoever needed it.
