Have you been cutting for an extended period of time?
You might need to reverse.
You could be a candidate for reversing to maintenance for a couple months and THEN jumping into another cut. The reason for this is our metabolism adapts to the amount of energy we give it. For example, if you have been under-eating at 1100 calories (either on purpose or not) at a certain point your metabolism will slow to match that 1100 calorie burn, it won't be causing weight loss because it won't be LESS calories than you are burning in a day. At that point you will have to eat even LESS to lose weight (sad face)...or REVERSE.
Reversing is adding in calories incrementally every week or two weeks and as you do this in a slow and measured fashion, your body adapts to the added energy and your total daily calorie burn INCREASES...your body should be burning between the estimated calorie range we gave you every day. When you are eating at this level for several months you will a) be eating enough to build lean muscle (which will make you look thinner and more toned) and b) you will be priming your metabolism to be burning calories efficiently so when you jump into another cut your body will recognize the deficit and you will start losing weight.
Do you have 5 pounds or less to lose?
Since you don't have a lot of weight to lose and are looking to tone up--we would definitely recommend reversing as soon as you feel ready! Reversing is adding in calories incrementally every week or two weeks and as you do this in a slow and measured fashion, your body adapts to the added energy and your total daily calorie burn INCREASES...your body should be burning between 1800-1950 calories every day. When you are eating at this level for several months you will a) be eating enough to build lean muscle (which will make you look thinner and more toned) and b) you will be priming your metabolism to be burning calories efficiently so IF/ when you jump into another cut your body will recognize the deficit and you will start losing weight.
Please be sure to read up on a couple other resources we have for Reverse Dieting:
Do you have 50 pounds or more to lose?
You might look at your custom macro numbers/ calorie level and think it's not low enough--but we calculated your numbers at a moderate deficit, a range that is achievable but will also get you results when you hit your numbers consistently! Taking calories too low too quickly can cause an early plateau. It’s important to make outcome based decisions regarding your progress and reduce macros 3 grams of fat and 15 grams of carbs when your progress slows, plateaus, or you feel ready to increase the challenge of hitting your numbers.
Are you nursing?
We always take care of our nursing mamas! That’s why we make sure to ask this question in your questionnaire! Because of this we have set your macros at a higher level than we typically otherwise would--in order to protect your milk supply.
If you do notice a reduction in your supply--please add in +5 grams of fat and +15 grams of carbs.
If your supply is stable and you feel like you can comfortable reduce your macros, go ahead and cut -5 grams of fat and -15 grams of carbs.
We also want to add--nursing a baby likely means disrupted sleep. And disrupted sleep can increase your appetite and your cravings--so plan on those feelings, troubleshoot them with a protein based snack and above all-- be patient with yourself. You got this mama!
Are you planning to reverse?
Hurray!! We always think this is the best news ever. You reverse from a cutting level to a maintenance level by incrementally adding calories back in on a weekly or bi-weekly basis. If you add calories back in gradually you can increase your calorie consumption without gaining back weight or losing your results!! You will want to start by adding around 80-100 calories per week in the form of fat and carbs (usually 2-5 grams of fat and 10-15 grams of carbs). Your protein number—however—will not change (we can hear the collective sigh of relief). If after the first week there is no change on the scale or your measurements, add in another 100 calories in grams of carbs & fat for another week. Keep adding in calories until you get to your maintenance calorie level (a.k.a. T.D.E.E. your "total daily energy expenditure"). You will get a rough idea of what your maintenance level is when you get your custom macro count!
If at any time during your reversal you see a change in your measurements, simply don’t add in additional macros for that week. If you are still below your maintenance level, wait until your measurements are stable and then add in another round of upping your macros. This process is kind of like a trust fall--it feels risky, especially after having worked so hard to get closer to your goals. But it is important emotionally AND physically to go through the reversal process. You are not meant to restrict calories forever and eating in maintenance (combined with strength training) will enable your body to build lean muscle resulting in beautiful body composition change!