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The Science-Backed Way to Break Free from Fad Diets and Yo-Yo Weight Loss
Are you ready to start 2025 strong and take control of your health in a sustainable way?
My next shred plan kicks off on 6th January, and it’s not just about short-term weight loss, it’s about setting you up for long-term success.
You may not realise it but the most important part of the SHRED plan is the Reverse Diet phase after! Let me tell you about this key science-backed processes we’ll use to maintain your results,
When you’ve finished a weight cut, the next step is crucial. This is where reverse dieting comes in, a method where we gradually increase your calorie intake in a controlled way. Now, I know what you might be thinking: “Won’t adding calories make me gain all the weight back?” The short answer is no. In fact, the opposite is true.
Why Reverse Dieting Works
During a weight cut, your metabolism naturally slows down to match your lower calorie intake, this is your body’s way of adapting to conserve energy. When we reverse diet, we gently increase your calories step by step, which encourages your metabolism to speed back up. This process helps you maintain your results without the dreaded rebound weight gain.
Reverse dieting is the antidote to the yo-yo cycle of fad diets. When you jump into extreme, unsustainable diets that drastically slash calories, your body goes into survival mode, slowing your metabolism to hold onto energy. Then, when you return to normal eating, your metabolism can’t keep up, and the weight often piles back on, sometimes even more than before. This cycle not only damages your metabolism but also takes a toll on your mental health.
With reverse dieting, we ditch the quick fixes and focus on a sustainable, long-term approach. Instead of shocking your system, we’ll work with your body to rebuild your metabolism, stabilise your results, and set you up for lasting success.
Everyone is completely individual, so we work 1:1 with our clients to support you through the process and monitor everything every step of the way.
Fuel for Your Goals
When you do reverse diet, the next plan could be to build muscle to further boost your metabolism and work on achieving more of a toned physique.
Building muscle is especially important because it’s metabolically active, meaning it helps you burn more calories even at rest. This is the kind of long-term health benefit you just don’t get with crash diets or quick fixes.
A Gradual and Strategic Approach
The key to reverse dieting is doing it slowly and strategically. We’re not diving back into loads of calories all at once. Instead, I’ll carefully monitor your progress and adjust your intake week by week. This gradual process gives your body time to adapt and prevents fat gain while stabilising your results.
Real Results: Chloe’s Journey
Let me tell you about Chloe, who followed her reverse diet to the letter. She’s a perfect example of how this process works. She started the SHRED plan with me for our Fit Mum Photoshoot. Then we completed the reverse diet and her metabolism responded brilliantly, so much so that she often said, “How can I eat all this food and still lose weight some weeks?”
The goal was to bring her back to her maintenance calories, and from there, she transitioned into a surplus to start building muscle. Yes, a surplus means eating more calories than you burn, but it’s intentional. Those extra calories fuel muscle growth, which will continue to boost her metabolism and support her long-term health goals.
As you can see from her chart, she is now eating more calories than she ever has. We even had to increase her calories at maintenance as she was still loosing weight and are continuously increasing calories to help her achieve a small surplus to encourage muscle growth. She has more energy than ever before, is achieving PBs in every work out and is enjoying a weekly cheat meal as part of the plan, making her diet not only sustainable, but enjoyable!
Why Fads Fail and Science Wins
If you’ve ever been tempted by a diet that promises extreme results in no time, you’re not alone, it’s how the diet industry thrives. But the science is clear, fad diets and the yo-yo approach to weight loss do more harm than good. They create a cycle of rapid weight loss and gain, weaken your metabolism, and often lead to more weight being gained in the long run.
This is why my approach is different. My shred plan focuses on sustainable fat loss through a controlled calorie deficit, followed by reverse dieting to maintain your results and boost your metabolism. It’s not about quick fixes, it’s about long-term health.
Join the January Shred Plan
If you’re ready to break free from the cycle of unsustainable diets and work towards lasting results, join me on 6th January for my next shred plan. You’ll get my full support, a science-backed approach to fat loss, and personalised guidance every step of the way.
This isn’t a quick fix, it’s a lifestyle change. Reverse dieting is just one of the tools we’ll use to make sure you achieve your goals and maintain them while improving your overall health. Together, we’ll build a stronger, healthier you.
Ready to start? Let’s crush 2025 together!
Book a consultation to learn more.
Check out Fit Mum Testimonials & Transformations HERE
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