After long-term calorie restrictionThe body's metabolism decreases. At this time, if you immediately resume eating,There is no doubt that it will be fast**. And, the new weight requires a dietIt's not the same standard anymore, so we wantStart by calculating the total calorie consumption for a day. 
Total calorie expenditure in a dayActive metabolic rate (AMr)Basal caloric expenditure (BMR).Coefficients
BMR for schoolgirls=655.1 + 9.563 x body weight (kg)) 1.850 x height (cm)) 4.676 x age (years)).
BMR for boys= 66.47 + 13.75 x body weight (kg) 5.003 x Height (cm)) 6.755 x age (years)).
Based on BMR, we multiply the AMR by the corresponding coefficient based on the approximate activity.
Sedentary (little or no exercise).：amr = bmr x 1.2Light activity (exercise 1-3 days per week).：amr = bmr x 1.375Be moderately active (exercise 3-5 days a week).：amr = bmr x 1.55Active (exercise for 6-7 days a week).：amr = bmr x 1.725Very active (vigorous exercise 6-7 days a week).：amr = bmr x 1.9 This value obtained can be considered as the maximum daily intake, and we can:Start by increasing your diet if you don't exceed this total intake. 
If the weight is ** for a few days, it means that weProper exercise is required to increase the AMR valueAllows the body's metabolism to return to normal.
At the same time, it is neededAvoid foods that are high in oil, salt and sugarMaintain blood glucose and endocrine stability. 
During this period, we can pay attention to the weight after increasing exercise. When the weight is no longer sustainable**, but when it starts to fluctuate up and downEat 5% more calories per week and slowly increase your diet.
The essence of success is to develop long-term and beneficial habits. Eat less high-calorie foods, and increase daily calorie consumption with exercise, it's really hard to gain weight again!
What's the secret of your success?