Reverse Diet For Long Term Weight Loss
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- čas přidán 8. 09. 2024
- Reverse dieting can be a scary proposition for those who are over weight. The idea that losing is the goal but adding calories is a requirement needs some explanation. Stephen Beaugrand and I explain how and why we use this process to help those who need to lose weight in the long term become healthy enough to do so.
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This is so true. I stopped dropping fat and as soon as i started a reverse diet for the first time i started losing fat again..i was scared to increase calories but i trusted Paul's word. Thank you bro.
Did you eat to little? Was that the reason because you didn’t lose fat anymore? Please answer
@@namjooningfr it's more likely plateau however there might be other reasons... ( Stress, not enough sleep)
@@Devil-ig7kl i have been eating under my calorie intake for 1 year and nothing changes anymore , I need to loose the weight but I don’t know how
@@namjooningfr mind giving me email or something else or shall i explain everything here even tho I'm not a professional or coach but I've faced those problem.... But luckily i learnt from my mistakes and managed to fix my mistakes.
How did you so your reverse diet? A big initial jump then gradual or just all gradual week by week?
I reversed dieted (even though I didn't know what it was at the time) when I lost 150# and had to run my face off and eat 1300 calories I felt frustrated and every time I ate more, I gained weight. Once I started making muscle, I started to walk up my calories, and now, I can eat ALOT and still maintain my weight. Now I get it. I was lucky that I did that, otherwise I would probably be back to 300 #
Love love love this video! So helpful!!!
+thanks for sharing and helping others Julie Smith
Julie Smith wow! how long did it take you to increase?
i am at a very bad place right now..
eating almost nothing and gain weight! 1 kg in a week with eating l
around 600/700 cals
i feel lost..
It took me over a year a little at a time. I ate so little and I was so frustrated. I pretty much walked my cals up about 100 cals a week and watched my weight. I have been able to get it up to 22-2400 cals--I do bootcamp (teach it and do it) 3 days a week, but otherwise only muscle work. My bootcamps are only 1/2 hr.
Julie Smith great! thanks for your reply!!
from how many cals did you came? and did you do a lot of cardio?
I started reverse dieting (didn't know what that was...) and got up to like 1500 cals. I also found a coach so I could make muscle. She gave me more food and made me do hardly any cardio--I was so freaked out! However, she walked me through the process, and now, I AM heavier, but went from 130 and a size 8 to 145 to a size 4. So weird how that works, with a lot more muscle! I still only do cardio because I teach classes, otherwise, nada, unless I am doing a show. Love eating and love that I CAN eat, versus killing myself and starving myself. My weight has been off for over 8 years now, so something is working.
Great video! I've actually been trying reverse dieting and focusing on building muscle so I can lose body fat eventually.... it's been hard to get out of the mindset of losing weight because that's always been my goal, but I know it's what's best in the long run
Everyday Starlet I’m in my first month after years of looking to be super lean
I’m trying a reverse diet now, thank you so much for your informative videos about it. They help a ton! I kind of just threw myself back into eating at maintenance (went up from 800-1200 cal and gaining weight, to 1800-2000 cal a day). I was going to steadily increase it starting with 1500 but I just flew by that lol. In the past I lost 65 lbs and maintained my weight loss at 1800-2000, and originally lost the weight at 1700-1400 calories a day on non-workout days. I gained weight again last year because of health stomach issues and I barely could eat because it hurt, barely moved, so I gained 20 lbs. then post surgery once I felt better I added 10 lbs cause I was so happy to eat again! Then I got that weight off pretty easy just building my muscle strength back up to pre-surgery levels. But I’ve still got 20 lbs to go and no matter how low I was cutting my body was staying the same or adding weight. I was worried my body is just so shocked by last years barely-able-to-eat that it isn’t adapting well to a low calorie deficit. In the past I never had to drop my deficit below 1400 cal a day to lose weight. So me maintaining at 1200 calories or less seemed weird. So I just boosted calories up to 1800-2000 again this month. I didn’t gain much weight if any, then 1 lb or less. I’ve been maintaining my weight at around where I started right before I upped my calories. I’m trying to build muscle right now and just maintain my calories around this level so my body hopefully adapts. Then I might try to cut a bit again if needed. But hopefully by then I will only need to cut moderately to 1400-1700 like in the past. I don’t want to get stuck maintaining at 1200 or less calories a day again.
I reversed dieted in a strict manner, I added 50 calories 1 week and monitored my weight, I ended up gaining 10 pounds while only increasing 200 calories and I freaked out, after maintaining a few months I started a cut to lose that weight and the weight doesn't change! Now I eat much less and heaviest ever but this is after a strict reverse I am lost
weight lift
I've been dieting for 4 years now and have cheat meal one day a week lost over 110 pounds and the last 15 pounds so hard to lose I maybe this is what I need to do
Johanna Livingston me at the moment but it’s hard for me to increase caloriessssz
I dieted lost 15 lbs and then gained 20 pounds when it was over. Never ever again
this is exactly why you dont just diet for a specific time
either you fully commit to change your lifestyle or you continue eating trash
Love learning something new....I have not dabled with reverse dieting yet but will be watching this a few more times to prepare for when I do! Thanks to both of you for the awesome info
Sounded like Mr. Hanky there for a second LOL
Although this doesn’t pertain to my current situation, I cannot express how excited I am for my first improvement season/reverse diet with you!! Bring on the lean muscle gainz, this girl is ready to lift all the heavy things and grow!
Such a great and factual video!
In a middle of my first RD , how about once I work my way up to higher maintenance cals how long should I stay there before I decide to cut down again if I want to get rid of excess body fat I still have
What about just putting calories straight up to maintenance and going from there? Slowly walking up calories is a tedious process that can still result in the same gain as the jump but with the jump you get rid of the "diet fatigue" effects significantly sooner
+TJ Strength that's fine if you are not worried about gaining bodyfat
Coach steeeevee! Woot woot 💪🏼 great info, love catching up with these videos during my morning workouts
I’m loving your videos on reverse dieting. So helpful.
Nailed it!
Great video Paul! I’m currently at my highest weight however not at a place metabolically to do an extremely long cut. Plan is to reverse for a while then cut! This video was so helpful in explaining it why :)
Super interesting. Ive only ever heard of reverse dieting AFTER a cut
Really helps
Great information, thank you Paul and Stephen! This is something I can share and educate with others.
Ive always entertained the idea of doing reverse dieting.
Hii Paul, i have a question for you, hope you dont mind to answer it🙏🏼 so i have reverse diet for 5 months, and i have reached 2100 calories from 1000 calories.
do you think 1 month is enough to hold my new calorie maintenance before i starting to cut? Because i’ve gained too much in measurement and weight and i cant resist it anymore. My pants wont fit and many people say that i am “bigger” now (not in a good way). Im so insecure right now and so freaking stress, i really want to start my cut, but im afraid it wont working because i have only maintain it for a month. But i just cant resist to hold it for any longer. I dont need that much food excelly because i feel forced to eat everything (im not really a foodie) and i really tired of weight training. I just want to get everything done and back to my normal lifestyle. Im glad i have found your channel, because you really give the right education and information about reverse dieting. First time i discovered reverse diet was from my ex coach and it really my biggest regret last year.
Great video. Thanks Paul.
This is such a hard thing to communicate to clients, which of mine, I’d say 98% of them need to start with this.
I wish I would have met you before I did my first show.... no disrespect, but my coach at the time was so ass backwards and I was just as much in the dark. Comes to show how important research is on diet and exercise before you even start to look for a coach. Glad I found you when I did. So much knowledge in coach revelias brain!!! 😝
Great video!! This is such an important topic!
Hi Paul.I am on a reverse diet after years of crash dieting.I increased my daily calories to 2000 which is nearly my maintenance calorie.I am in my early 20s. I have more muscle mass than body fat but my fat % is slowly increasing because i eat more calories now.I train 5 days a week. 3× resistance training with dumbbells and 2× HIIT training.After some time i want to lose my gained body fat but i am afraid my metabolism will slow down again.Can you give an advice how can i lose my body fat in more sustainable way? Thanks for sharing your knowledge😊
Great video. Can you do a video about if one is in a good place with eating, never dieted and doing no cardio, and decides to lose fat (30-50 lbs.) doing a slow cut diet (.5-1% loss/weekly). Once they reach a stall, is it better to do add/increase cardio, or cut cals. When to do each or both. Keeping in mind that this person eats a ton of food and is dieting on the most food possible. thx
Hi Paul,
Great stuff as always. Just a quick question. My goal weight (10% bf or so) is mid 170's lets say 175lbs and I have dieted down to 180lbs (12% bf or so) which is great but now I'm under my BMR (1950) eating 1800kcal to lose. Should I reverse diet up then blast it again or try and push through and decrease further/add cardio? I'm starting to find it difficult now...
Great video, very interesting. I have lost 70 pounds since last July, just 12 more to go. I just upped my calories from 1,600-1,700 to 2,000-2,100 this week. I guess I started a reverse diet and didn't know it. I'm still tracking my macros and staying within what it should be. I'm already down a bit more but I need way more info, way more data to really know what is going on.
How are things going? Have you gained body fat?
Hi Paul, when on reverse diet do you still recommend to do cardio? like 2 sessions of HIIT a week? I've been on a reverse for 5 months now and i've gain a lot of body fat. I started at 1400 cals i am at 1800 cal now. Should I go to maintenance now and start incorporating HIIT?
Video was helpful 👍 love from India 🇮🇳
Alright well, I am coming from 2-3 months of just constant binging and over eating, and barely any exercise. I got at my lowest weight which was 127 lbs at 5'5" (my goal is 120) and then I just lost it and started binging like crazy. I went back up to 135 however I tried to control myself for two weeks (not binging) and my weight went back down to 128.. so I really don't know what is going on here (whether I am gaining/losing fat or just water) but my binges were upwards of 3000-4000 calories but mostly from carbs, sometimes just straight whole foods like oatmeal and sweet potatoes. Anyway, is 2-3 months of almost constant over eating/no exercise enough to have "re-booted" my metabolism to start losing fat again? Or should I reverse diet for a few months to see where I am at calorie wise? Before all this happened I was eating 1800-2000 calories a day, lifting heavy 4-5 times a week for about an hour, plus biking/walking to the gym, and some added 10 minute HIIT sessions on upper body days to lose fat. My plan is to go back into lifting 4-5 times a week with no added cardio other than walking/biking to the gym and 1 HIIT session a week to start losing fat.
kellybananabelly how much do you eat now?
Coach after doing a diet and getting to 15% BF, do you recommend having a large increase (3-500 Calories) right after then a small gradual (50 cal) or is it better to just do a small gradual (50-75 cal) week by week? I have seen a lot of videos talking about why you should increase calories right off the bat to get rid of the negative effects of being in a deficit for a long period.
paul !! thanks first. Can you do a video about reverse dieting, after keto, but reversing still doing keto! thank
+Rodrigo Retamales I won't do a video not my area of ecperience
Hi Paul,
Does metabolism adapt by changing NEAT or does BMR change in some way?
+Physionic BMR slows through changes in physiology, so you require less calories to perform things like NEAT.
So how slow should I increase my calories after a cut? I recently dropped my calories to 1750 from roughly 2350 and want to try reverse dieting without getting too fat.
i can relate to this topic i maintain my weight for 20 yrs now at 40 5'2 height weight 50kg..feels great ..but i have cheat days on weekend and back to my usual diet on weekdays
EXCELLENT EXCELLENT video
Wow thanks
Paul Revelia no, seriously, Thank you
What if we take the time when reverse dieting to go into a building phase, so if I got my metabolism to use about 1200 calories a day, I start the reverse diet at 1700 and weight train?
Hello Paul,
I eat for a long time only 1200/ 1300 calories a day (2 years).
My a actual weight is 78 kg and i am 164 cm tall.
Now iam trying the reverse diet and i put my calories up to 1600 in 1 month. I gained 2 pounds. Is this normal? And should i put another 100 calories up to now? Or wait a few weeks? Iam really uncomfortable with this weight.
How long should I reverse? I would be really happy about your answer. Greetings from Germany 😊😊😊
I disagree with the concept of reverse dieting because noone should be aggressively dieting all the way down to goal bodyweight. Instead a much better approach is reverse Taper dieting where one is increasing calories in a tapering fashion the closer they get to goal bodyweight. They are still in a deficit but that deficet becomes smaller and smaller the closer you get to your goal level of leanness This way you arrive at maintenance at a calorie amount where your metabolism is at is most efficient at your goal bodyweight because eventually the goal is to arrive at a place where a deficet is no longer required. The closer you get to your goal body weight is where a person should be relying less and less on the deficet they create from there diet and more from doing extra activity in the form of low intensity cardio
How much to you charge for online coaching?
Hey, Paul,
When reverse dieting, should you still incorporate refeed days or not?
You can incorporate them if you prefer, not necessary though.
Thank you!
Do I need to increase my calories intake everyday like adding 100calories for a week or ie 700extra calories for the week or do I need to add 100 calories for the whole week and not everyday
about 50-100 cals increase per day, so at the end of the week it's this x 7...what you initially said
This is confusing AF...lol
I see your Capo......on the headstock of your git-fiddle.....Oh, sorry... I was listening, I promise
Second
+beatriz aceiton so close
This video is very frustrating.
Do spin around circles a subject has main core title address each and talk about them individually.
I got only one information from you I am sure you have a lot of knowledge about what you’re talking about and that’s mainly what’s is ruining your speach because the information is spinning in your mind and you’re not thinking inform of the listeners.
Hopefully this help you so you can help people.
And here is additional thing that help you to understand when you were talking I got to accept that cutting calories is not good since you addressed after that I wanted to know the exact solution ( bow that’s how the mind thinks but we all know that the solution is a big subject but nevertheless the mind is in that stage so it’s willing to learn as long as you don’t make the self get board and that’s for professional speakers) but you didn’t give the how instead you called it reverse diet which I can look it up but that’s not convenient and civilization grew best whith making things more convenient. So what can you do to give the solution? put the subject on a peaper and make a concise summary of it and then pic the information that seem like a the following a direct tip, and most general tip but still relevant and specific to the subject ( since people tend to go specific in an idea that traps them).