"If I eat more I will put all my weight back on"
This is a quote I hear a lot so lets talk about it & what actually happens if you eat more calories after being in a deficit & getting the results you wanted.
To cover this we need to talk about the principles of fat loss again. Energy balance is how many calories you consume vs the amount you move. If you consume more calories than you take in you will gain fat & If you burn more calories than you take in you will lose fat. EASY! Simple as that.
So after you lose fat your need for calories comes down (The heavier person you are the more calories you burn throughout a day). If you eat like you did when you were 10kg heavier and do it over a few months you will creep back up to where you were but if you create new habits like smaller plates, higher protein diet & training regularly you can have more than enough calories per day to enjoy food & not feel restricted.
NOTE: When you do go back to maintenance cals you will add weight but DO NOT WORRY, Its only 1-3lbs but its only weight through more food being in your system & excess water weight from more carbs in your diet. IT WILL NOT CHANGE YOUR BODY COMPOSITION.
How do you calculate your maintenance calories per day? - Bodyweight in LBS x 15 = Calories you can consume per day & maintain the amazing results you achieved.
So the short answer is YESS of course if you eat too much & don't think about the cals you are consuming over time you will gradually increase your body fat levels again (NO S**T). However if you take your deficit target & add 400-600 cals per day, continue your training you'll be looking & feeling great for the rest of your life.
