I’m at like 30% bf but dont eat many calories. Maybe like 2200 a day. If I start following the 7 healthy habits I will be eating more. So If I’m eating more calories like 2500 or so I will still lose fat correct? Since I’ll then be eating healthier food but more of it and doing more cardio (2-3 times a week, mostly HIIT). My goal is to get to like 15% bf.
First you need to repair the damage that you have done to your metabolism by undereating. Give yourself enough good nutrition so your body knows it won’t starve. Then start reducing calories on your non workout days. You can’t lose fat on a calorie surplu but if you spend too long iin a calorie deficit you will mess up your metabolism.
make sure you are doing strength training along with the cardio.