Why You Gain All Your Weight Back After Losing It

Описание: Why You Gain All Your Weight Back After Losing It

Exit strategy ❌

An exit strategy is what you’re going to do when you stop dieting. The goal is not to forever be on a diet. You want to diet to hit your target body fat and then implement a strategy to then introduce more calories.

No idea what calories you need ❌

If you’re not tracking your calories when losing fat, you won’t know how many calories you were eating to lose weight. Which means to go into a lean bulk, or to maintain your weight, you won’t know how many calories to eat. Track your calories to gain awareness of how many you need for your exit strategy.

Cheat meals ❌

Celebrate your wins but not so much that they rob you of your progress. You can include “cheat foods” and stay within your calories. It just takes extra planning and preparation. Eat your burgers, eat your donuts and eat your cake, I’m always down for some gelato, but never at the expense of your progress It’s not worth it!

Carbs back in diet ✅

This is where you might panic. If you dieted down on a low carb diet, when you reintroduce carbs, your weight will go up overnight. That’s OKAY. That is just your glycogen stores being replenished from the carbs that you’re now eating. It’s water weight, not body fat. Track your bodies progress with photos and see if you look more full, from water retention in your muscles, or more fat, from eating too many calories.

Different maintenance cals ❌

If you have successfully lost weight, you will weigh less and therefore be smaller. A smaller person burns less calories than bigger person, so your new maintenance calories will be lower than your old maintenance calories. A common mistake is to go back to the old calories that worked before but if you do that, you will end up gaining the weight back up to your weight before you lost the weight!