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Author: admin, 02.08.2013
The purpose of calorie intake recommendations is to give you a daily number of calories that someone of your weight, height and age would need to eat in order to lose, maintain or gain weight.
So now that you know how to track your calories and macros and know a bit more about IIFYM, it’s time to discuss reverse dieting.
Reverse dieting usually starts with working out how many calories per day you have been eating lately on a regular basis. Step 1: Track your current calorie intake for the next few days to see how much you eat on average.
Step 3: You then want to slowly increase your calories each week by 30-50 calories until you reach your calorie goal that you calculated in part 1. So for example if you are a 25 year old female, 5’4, 140lbs who works out 1 hour 4 times per week and you are maintaining or gaining weight on 1400 calories, something is wrong. Reverse dieting is the last piece of the puzzle and is what allows us to eat as much food as possible without starving ourselves. If you find that you have been eating less than you should be then we will need to re calculate your macros to fit your current lower calorie intake.


This same weekly calorie increase can also be performed for those of you who are wanting to transition from fat loss to maintenance calories or maintenance to muscle building. After a few weeks of reverse dieting your calorie intake will be higher, you will be eating more, performing better, have more energy and will be well on the way to repairing your metabolism. Your metabolism is not functioning like it should be for someone of your age, weight and height. If you have been on a low calorie diet for an extended period of time (or are eating significantly less than the calories calculated in part 1) then you probably have some degree of metabolic damage.
The guilt with food and exercise can be hard to get over, but you have to stay strong and realize its the best thing for you. I am a Certified Personal Trainer who loves to help and encourage others to reach their goals. This is because calorie intake (and specifically carbohydrate intake) is a big part of what fuels your metabolism. When you restrict calories and carbohydrates, your body adapts by requiring less energy to perform the same amount of work.


The scale shouldn’t have changed much, but if you find that you have gained more than a few pounds, keep your calorie count where it is until your weight stabilizes before increasing it again. Metabolic hormones such as T3 and leptin are also suppressed, further reducing your metabolism.
Yes this can be a long process, and yes it can be tedious, but I guarantee you it will be worth it in the long run. I began eating the things I used to enjoy that were considered “dirty” (in moderation) and adding more and more calories into my diet each week. Now, two months later, I am the same weight as I was before and I am eating 1850 calories (only going up from here) that consist of nutrient-dense foods AND treats. My current relationship with food makes me proud of how far I have come after suffering from athletica anorexia and orthorexia.



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