Most people are preoccupied with trying to lose weight, but here’s something they don’t know:
It’s only the first step to getting the body they really want.
Because once you’ve lost the weight, you have to keep it off, and that can be just hard, if not harder.
That’s why research shows that dieting simply doesn’t work for most people. Sure, they can step into the breach and lose weight, but many regain it all afterward.
If you’ve dieted before, you probably know how it goes.
After months of restrictive eating and battling with hunger and cravings, it feels downright cathartic to stop worrying about every little calorie and just let go.
And it’s just a little horrifying to see just how quickly you can undo months of hard work when you do.
It’s also hard to forget that experience the next time you consider dieting. Why bother if you know you’re just going to tumble back to square one?
Well, that’s where reverse dieting can help.
It involves gradually increasing your calories after a period of caloric restriction, and with it, you can avoid accidental overeating (or, worse, bingeing), and unwanted fat gain.
You see, losing weight changes more than your appearance in the mirror.
It also produces a host of physiological adaptations that, in short, encourage you to move less and eat more, and prime your body to rapidly regain the fat that you lost.
This is why many people find it so hard to smoothly transition from weight loss to weight maintenance.
The good news, though, is if you navigate this treacherous post-diet period skillfully, you can come out unscathed, and poised for long-term success.
Reverse dieting is a powerful tool to help you with this, and it boils down to three simple steps:
1. Do a lot of heavy compound weightlifting. 2. Eat a high-protein diet. 3. Gradually increase your caloric intake.
Let’s take a look at each.
What did you think of this episode? Have anything else to share? Let me know in the comments below!
Mike Matthews is the founder and CEO of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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