The key to sustained weight loss is something called \u201cReverse Dieting\u201d, and no it\u2019s not the opposite of a diet (AKA <\/p>\n\n\n\n
eat more than ever!)\u00a0
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To understand Reverse Dieting, you first need to understand something called your Basal Metabolic Rate\u2026 This is <\/p>\n\n\n\n
the amount of calories your body needs just to stay alive.\u00a0
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Your body uses calories as energy- Like gasoline in a car- so for everything to function in your body like your hair <\/p>\n\n\n\n
growing, eyelids blinking, lungs pumping, and your heart beating all requires calories.\u00a0
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The amount of calories required to keep all of this working depends on how tall you are, how much muscle mass you <\/p>\n\n\n\n
have (muscle burns a lot of calories!) and sometimes determined by genetic or medical conditions.\u00a0
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This is to say that, the bigger,heavier or more muscular you are the more calories you burn just living.\u00a0
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Typically people can have a Basal Metabolic Rate (or BMR for short) between 1200-1800 calories.\u00a0
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Now, when we go on a strict diet and cut down the amount of calories we take in, we start to lose weight.. This is <\/p>\n\n\n\n
good!\u00a0
<\/p>\n\n\n\n
The problem happens when we cut our calories for about 6 or more weeks, our Basal Metabolic Rate decreases\u2026 It <\/p>\n\n\n\n
decreases due to whats called Metabolic Adaptation, which means your body starts to say \u201cWe\u2019re bringing in very <\/p>\n\n\n\n
few calories\u2026 So let\u2019s conserve energy by lowering our Basal Metabolic rate number\u201d\u00a0
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Let\u2019s say that your BMR starts at 1600, but you go on a 1200 calorie per day diet.\u00a0
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Your body will start to say \u201cWe are only getting 1200 calories, so we\u2019re going to lower our BMR to match what we <\/p>\n\n\n\n
are bringing in\u201d\u00a0
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You\u2019ll notice things happen in your body like: Hair growth slows, eyelid blink rate slows, digestive system doesn\u2019t <\/p>\n\n\n\n
function as well\u2026 This is your body slowing down to adapt to lower calories. (This is also not good to do for long <\/p>\n\n\n\n
term!)\u00a0
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So, now you\u2019ve been on this restrictive diet for a while and you\u2019ve lost a lot of weight. Great job!
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What typically happens next, is you go \u201coff\u201d the diet.\u00a0
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Maybe you were cutting weight for a vacation, and on vacation you go nuts.\u00a0
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Maybe you just got sick of following such a restrictive plan.\u00a0
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Whatever the case is, you go \u201coff track\u201d\u00a0
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The problem then becomes that your BMR is 400 calories LOWER than it was before the diet\u2026 So even if you go <\/p>\n\n\n\n
back to eating what you were eating before the diet, you\u2019re going to GAIN weight rapidly, and gain MORE weight <\/p>\n\n\n\n
than you lost.\u00a0
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This is because by following a 2000 calorie diet, before you were at a surplus of 400 calories a day (remember, your <\/p>\n\n\n\n
BMR was 1600), NOW you are at a surplus of 800 calories because you lowered your BMR to 1200!)\u00a0
<\/p>\n\n\n\n
This is why restrictive diets can cause long term damage\u2026 Studies show that when you lower your BMR, it typically <\/p>\n\n\n\n
does NOT rebound back to normal!\u00a0
<\/p>\n\n\n\n
UNLESS\u2026 Drum roll please\u2026.\u00a0You do Reverse Dieting!\u00a0<\/strong> Reverse dieting is the process of slowly adding calories back IN to your diet, and letting your body naturally adjust <\/p>\n\n\n\n to eating more to slowly bring your BMR back to normal.\u00a0 So, if during your diet you slowly lowered your calories 100 calories every week or two, you\u2019d want to do the same <\/p>\n\n\n\n thing by increasing.\u00a0 A 6 week \u201cdiet\u201d should then be extended to 12 weeks of focused eating when you add in\u00a0Reverse Dieting.\u00a0 It sounds like a lot of effort\u2026 right? To double the time on a diet?\u00a0 Think of it this way\u2026 If you skip the \u201creverse\u201d dieting portion, you\u2019re very very likely to gain ALL of your weight back <\/p>\n\n\n\n + extra.\u00a0 This leaves you all the way back to ground 0, and having to restart an entire diet over anyway.\u00a0 A teacher once told me, \u201cBe lazy, do it right the first time\u201d… I didn\u2019t understand that saying then, but I do now.\u00a0 Reverse dieting will make the process twice as long, but the results will LAST FOREVER\u2026 instead of being lazy, <\/p>\n\n\n\n cutting corners and having to start your diet over every few months!\u00a0<\/p>\n\n\n\n We\u2019ve helped thousands of people in west chester, pa with weight loss and sticking to the best diet. Are you looking <\/p>\n\n\n\n for weight loss help in West Chester, PA? \u00a0Click the button below to learn about our 21 Day Rapid Results Program!\u00a0<\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" The key to sustained weight loss is something called \u201cReverse Dieting\u201d, and no it\u2019s not the opposite of a diet (AKA eat more than ever!)\u00a0 To understand Reverse Dieting, you first need to understand something called your Basal Metabolic Rate\u2026 This is the amount of calories your body needs just to stay alive.\u00a0 Your body […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_wp_attached_file":null,"_wp_attachment_backup_sizes":null,"_wp_attachment_metadata":null,"_elementor_code":null,"_elementor_location":null,"_elementor_priority":null,"import_errors":null,"import_feed_limit":null,"import_info":null,"import_post_content":null,"import_post_status":null,"import_post_title":null,"import_post_type":null,"imported_items_count":null,"imported_items_hash":null,"last_run":null,"last_run_id":null,"source":null,"_menu_item_classes":null,"_menu_item_menu_item_parent":null,"_menu_item_object":null,"_menu_item_object_id":null,"_menu_item_target":null,"_menu_item_type":null,"_menu_item_url":null,"_menu_item_xfn":null,"_wp_old_date":null,"_has_fluentform":null,"_encloseme":null,"_oembed_0adae7e862bca11131c6787f8be710b3":null,"_oembed_1ac191dbaa745b6d2afe1f9df8974842":null,"_oembed_22bf6e6fc6bbe1cb9b3f46587b2d284e":null,"_oembed_400e0583f10c9af064d1d27d296af1ac":null,"_oembed_67135f6a2a81f6972572b7b9daf5de41":null,"_oembed_af23f4638c415d32b8ddb54cdfc7eb43":null,"_oembed_c91bb95746f43b53cfc236318dcde2f3":null,"_oembed_ed5df8101219fab1e558a75871d8bcf8":null,"_oembed_fbe77649558e75c65ee10fe60e8e9b36":null,"_oembed_time_0adae7e862bca11131c6787f8be710b3":null,"_oembed_time_1ac191dbaa745b6d2afe1f9df8974842":null,"_oembed_time_22bf6e6fc6bbe1cb9b3f46587b2d284e":null,"_oembed_time_400e0583f10c9af064d1d27d296af1ac":null,"_oembed_time_67135f6a2a81f6972572b7b9daf5de41":null,"_oembed_time_af23f4638c415d32b8ddb54cdfc7eb43":null,"_oembed_time_c91bb95746f43b53cfc236318dcde2f3":null,"_oembed_time_ed5df8101219fab1e558a75871d8bcf8":null,"_pingme":null,"_wp_old_slug":null,"feedzy":null,"feedzy_item_author":null,"feedzy_item_url":null,"feedzy_job":null,"feedzy_job_time":null,"_elementor_screenshot":null,"wprss_feed_image":null,"wprss_feed_is_updating":null,"wprss_last_update":null,"wprss_last_update_items":null,"wprss_limit":null,"wprss_site_url":null,"wprss_url":null,"wprss_best_image":null,"wprss_feed_id":null,"wprss_images":null,"wprss_item_author":null,"wprss_item_author_email":null,"wprss_item_author_link":null,"wprss_item_date":null,"wprss_item_enclosure":null,"wprss_item_enclosure_type":null,"wprss_item_permalink":null,"wprss_item_source_name":null,"wprss_item_source_url":null,"wprss_template_type":null,"_edit_last":null,"_edit_lock":"1620248600:5","_wp_trash_meta_status":null,"_wp_trash_meta_time":null,"_elementor_conditions":null,"_elementor_controls_usage":null,"_elementor_css":null,"_elementor_data":null,"_elementor_edit_mode":null,"_elementor_global_widget_included_posts":null,"_elementor_page_settings":null,"_elementor_pro_version":null,"_elementor_screenshot_failed":null,"_elementor_template_type":null,"_elementor_template_widget_type":null,"_elementor_version":null,"_wp_page_template":null,"_wp_desired_post_slug":null,"rank_math_analytic_object_id":null,"rank_math_internal_links_processed":"1","rank_math_seo_score":"9","_thumbnail_id":null,"_links":{"self":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts\/6183"}],"collection":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/comments?post=6183"}],"version-history":[{"count":0,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/posts\/6183\/revisions"}],"wp:attachment":[{"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/media?parent=6183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/categories?post=6183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gagestrengthtraining.com\/wp-json\/wp\/v2\/tags?post=6183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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