For example, my base is Great I Am Not Just A Mom I’m A Mom Of A Soccer Superstar Shirt about 2500 per day. If I wanted to keep my current weight, I just need to eat that many calories per day and I should* maintain that weight. But I ran this morning which burned about 470 calories. So if I eat my base 2500 calories, I am at a 470 cal deficit (at that rate I would lose about 15 lbs). If I eat 3500 calories, then I am at a 530 surplus (gain about 15 lbs). If I cut my food just down to 2000 calories, and run every day. For this reason, A. Don’t go crazy on your dieting: you will hit a point of diminishing return, it will be harder to keep to, and you could mess up your body if you go overboard.
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Shock your system like once a week or so, and treat yourself. Do it in moderation, don’t eat 10,000 calories on a weekend just to celebrate 6 days of being at a 1,000 calorie deficit. Try to manage your hormones – I’m paraphrasing my Binge-Eating Disorder specialist doctor’s explanation (perhaps inaccurately so please correct me if I’m wrong) here, but from Great, I Am Not Just A Mom I’m A Mom Of A Soccer Superstar Shirts what I understand, compulsive overeating is a habit that often stems from chronically low dopamine levels and is increased by low serotonin, oxygen toxin, and endorphin levels (ever notice how motivated you are to eat healthy foods after a workout?), as well as by high cortisol (the “stress hormone”) levels.