Many people have experienced the frustration of losing weight for a special occasion, only to see it creep back on again shortly after. Personal trainer and nutrition coach Chloe Thomas sees this pattern all too often in her clients. She explains that weight loss can be difficult to maintain, with 80 to 90% of people regaining what they lost – and sometimes even more.
One of the reasons for this cycle is the impact of crash dieting on our metabolism. When we drastically reduce our calories to lose weight quickly, our body size shrinks, and our metabolism slows down as a result. It can take up to six months for our metabolic rate to adjust to this new lower calorie intake, leading to difficulties in maintaining the weight loss in the long term.
To combat this issue, Chloe introduced her clients to the concept of reverse dieting. This method involves slowly and strategically increasing daily food intake in an effort to raise metabolism and promote sustainable weight loss. By gradually adding 20 to 50 whole food calories per day, individuals can increase their basal metabolic rate, burn calories faster, and potentially lose weight effectively.
Chloe emphasizes the importance of adding calories slowly and steadily when implementing a reverse dieting approach. She shares a success story of a client who was severely undereating at 1,200 calories per day and struggling to lose weight. Through a carefully planned reverse dieting strategy, the client gradually increased her calorie intake to 1,850 per day, resulting in significant weight loss and improved overall health.
Chloe also highlights the case of another client, Gemma, who lost over five stone in a year by ditching the calorie deficit approach she was following. By incorporating reverse dieting into her lifestyle, Gemma was able to maintain a healthy metabolism, higher energy expenditure, and positive mental health. Chloe stresses that reverse dieting is not a quick fix solution, but rather an advanced method that requires guidance from an experienced coach to be implemented effectively.
The concept of reverse dieting offers a promising alternative to the vicious cycle of yo-yo dieting. By focusing on gradually increasing calorie intake with whole foods, individuals can boost their metabolism, burn calories more efficiently, and achieve sustainable weight loss results in the long term. It is essential to approach reverse dieting with caution and seek professional guidance to ensure optimal outcomes and avoid potential pitfalls.