I have been doing OMAD for almost 3 years now. In a year I went from 240 to 162. I stayed around this weight for about another year. This past year I gained about 25 lbs. not really sure how as was doing more or less the same things. I’ve now begun to lose some of that weight gain (About 10lbs) but still confused about how I gained it in the first place. I am a 6’2 22 year male and was probably eating around 1800-2400 calories. I never tracked my calories that closely but my eating habits didn’t change over that last year when I gained weight. I’m now tracking my calories more closely now during this recent attempt to lose weight but I’m worried I messed up my BMR from doing OMAD for so long. How can I fix this?
You need to eat less calories or exercise a lot more. 2,400 calories is too many calories for a 162 lb person. This amount of calories may have been fine when you were bigger & exercising but as you get smaller, you use less energy and expend less calories.