In a measured fashion. I see a lot of people going in really hard and fast in the first three weeks and then not being able to keep it up. If you gradually increase what you do then your body wonāt react in such an alarmist fashion to movement.
The other mistake I see is people just cutting calories out totally. As you say, this deficit means that you wonāt grow muscle mass and you wonāt be able to sustainably make exercise a long term lifestyle change. So instead of cutting, Iād swap unhealthy choices for healthier ones. And again, this can gradually be reduced if need be but I donāt advocate putting your body into too much of a deficit because - especially if it isnāt the norm for your body - it will just put all of the weight on again when you begin to eat normally again. Itāll just think āoh, weāve survived a tough period of starvation! Better hold onto these food/energy stores just in case the next one comes soon!ā
Tl;dr - gradually increase exercise and movement in a way that doesnāt put your body at risk of injury and burnout. Maintain energy levels by keeping calorie intake similar but swapping for healthier options.
View more