In Weight loss plateaus and metabolic adaptation, I covered how diets are failing us and how they set us up for long term failure when it comes to successful fat loss.

 

Here I’m going to go over ways that are used by coaches to minimise metabolic adaptation and avoid post-starvation obesity, better known and post-diet weight gain.

 

Before I go into that, I’m going to mention that you should always find maintenance calories before starting a fat loss phase. Establishing your exact maintenance calories will give you a good idea of where to go next when trying to achieve fat loss. 

 

A simple way to find your maintenance calories is to use the Revised

harris-benedict equation (see below).

 

Females = 447.599 + (9.247 x body weight in kgs) + )3.098 x

height in cm) – (4.330 x age) = BMR

 

Males = 88.362 + (13.397 X weight) + (4.799 X height) – (5.677 x

age) = BMR

 

Once you have found your maintenance, you should sit at maintenance calories for 2 – 4 weeks before making any adjustments. If you gain weight, then drop your calories slightly, if you lose weight then increase your calories somewhat until your weight maintains for two weeks and if your weight stays the same then you have found your maintenance. 

 

I also want to add when going into a fat loss phase you should always aim to keep your calories as high as possible and your deficit as reasonable as possible. Make adjustments every two weeks and based off how you are progressing. Slow weight loss takes time and patience, but it’s worth it.

How to resist metabolic adaptation.

  1. Smallest calorie deficit as possible – Dieting on the highest amount of calories with a small deficit from maintenance allows room for movement when metabolic adaptation to occur without having to go too low with your calories in the first place. For example, if you have maintenance calories of 2200, you may want to start with 2000 calories. Putting you into a small deficit but allows for ample room to move.
  2. Refeeds / High & low days – Have refeed days where you bring your calories up to near your maintenance calories.
  3. Diet breaks – Having regular diet breaks can regulate your hormones and metabolism when a plateau occurs. Diet breaks would go for 1 – 3 weeks where you would eat at maintenance calories. Once the diet break is over, and you go back into a fat loss phase, you should see your weight begin to drop again.
  4. Small calorie adjustments – Making minor calorie adjustments when a plateau occurs is usually all that is need to keep weight loss continuing. It also gives you more room for movement to make more small drop down the track if and when another plateau occurs. 
  5. Mini reverse diet – A mini reverse diet can help with weight loss plateaus building your metabolism back up slowly before going back into a fat loss phase. 

How to prevent post-diet weight gain

Most people when dieting have a goal of weight loss, so when they reach that goal, they think now what? Usually, this lack of direction and having a more significant goal leads to post-diet weight gain. 

 

As a result of dieting and weight loss, metabolic adaptation occurs. In the hope of reducing this, the techniques mentioned above will help to minimise metabolic adaptation. 

 

Metabolic rate slows down for some time post dieting, which leaves us more susceptible to post-diet weight gain. And our hormone levels are lower post dieting too. A method that coaches use to nurture this and avoid minimal weight gain post diet is known as reverse dieting. 

 

Reverse dieting is where you slowly reverse your calories up each week or two to a new maintenance point. However, this doesn’t work for everyone as it can prolong the dieting phase and set people up for over-consuming foods as their hunger sensations have increased. And their motivation to stick to a diet has decreased. They are fatigued both physically and mentally from dieting. 

 

Therefore, another way of doing this is to increase your calories by 20-30% from your dieting calories. If you are someone who mentally struggles with the thought of eating so many calories straight away and maybe worried about weight gain, then increase your calories by 10-20% from your dieting calories. From then each week add in 100 calories until you have established your new weight maintenance. 

 

Sticking to your reverse diet is just as essential as dieting its self. To maintain your results, it would be best if you were consistent with it. Meaning you must apply the same effort you did with your fat loss phase. Otherwise, you run the risk of gaining more weight than necessary post-diet. 

 

Your goal should now shift from weight loss to focusing on maintaining your results and performance-based goals. Getting stronger and or fitter. Transformations and progress have no end dates. Applying these techniques should become an overall lifestyle change. 

Go-To Method Disclaimer

Introduction

As expressed in this Disclaimer, ‘GTM’, ‘Us’, ‘We’ or ‘Our’ means Caitlin Ann Paschke trading as Go-To Method (ABN 65 756 621 733) operating a national website for people at https://gotomethod.com.au/, and which provides users with sustainable food related nutritional information (the ‘Website’).

GTM, through the Website, provides online nutritional coaching services as well as general nutritional advice to its users with the aim to support health, but which should not be considered dietetic or medical advice (‘Services’). By continuing to browse and use the Website and/or engage the Services, ‘You’ or ‘Your’ (as the context allows) irrevocably acknowledge, ratify and agree to the terms of this Disclaimer as expressed by Us.

Disclaimer

This Disclaimer should be read in conjunction with the Go-To Method Terms and Conditions of Use, the Go-To Method Privacy Policy and any other document provided by Us to You.

It is Your sole responsibility to ensure Your use of the Website, the Services and/or any other nutritional information found on the Website (‘Information’), is appropriate to Your physical state. We take no responsibility for the Services and/or any Information being ineffective or inapplicable to Your physical condition.

By this Disclaimer it is expressly stated and made unconditional that the Information provided to You does not, and shall not be considered to be, dietetic or medical advice and in no circumstance should be substituted for dietetic and/or medical advice.

You agree that the Information does not constitute dietetic and/or medical advice and should not be construed as such. Your use of the Website and/or Services does not create a ‘dietitian and client’ relationship or a ‘medical practitioner and client’ relationship between You and Us. We strongly recommend that Your use of the Website and/or Services should be supplementary to seeking independent medical, nutritional and/or dietetic advice from a professional practitioner, and You should not make any health or medical related decisions based in whole on the Information, without first seeking independent medical, nutritional and/or dietetic advice from a professional practitioner. We do not accept any liability of any kind in respect of any information or advice provided to You by a medical, nutritional and/or dietetic practitioner and/or third party in relation to Your nutritional needs or any related medical conditions/issues.

We make every effort to provide quality information in Our Website. However, We do not provide any guarantees, and assume no legal liability or responsibility for the accuracy, currency or completeness of the information.

From time to time, Our Website may contain links to other websites. We may provide these to help You find more information. The linked websites do not reflect:

  • Our views; and/or
  • Our commitment to a particular course of action.

We are careful in selecting the websites We link to, but we are not responsible for and do not necessarily endorse their information. You need to make Your own decisions about the accuracy, currency, and reliability of information in linked websites.