Nice work! 2 weeks down with one week in a deficit or surplus.
This week we will want to review your calories and weigh-ins from Week 2 and adjust.
If you lost or gained between 250g - 500g you are on track. You can keep your calories stable this week and review next week if you keep progressing in the direction you desire.
If you lost or gained more than 250g - 500g last week you may need to add or remove a few calories to slow down a little.
When you have dialed in your sleep, exercise and diet try add in another habit to increase the challenge!
IMPORTANT: Recommended calorie consumption varies greatly between individuals. If you are not consuming enough food your body will stop losing weight and your metabolism will slow down substantially. If you are eating less than 1400 kcal per day it would be wise to consult with a trained dietitian / nutritionist.
1/ Stay consistent with your exercise and diet. 2/ Aim to go to sleep and wake at the same time during the week. If you can do this during the weekend, even better! 3/ Weigh Yourself Daily
IMPORTANT: I am not a doctor or health professional. By taking part you acknowledge and agree to the Exercise Program Liability Acknowledgment. Please get your own advice and clearance before starting an exercise or nutrition program.