Reverse Diet Cheat Sheet

If you’ve spent years trying to lose weight (yo-yo dieting: losing, gaining, losing, gaining or cutting and slashing calories left and right) and it feels like you starve yourself and workout to exhaustion everyday with no weight loss, this may be due to your metabolism adapting to your low calorie-intake and/or high levels of activity.  It’s frustrating and can make you want to give up.  Although the process can take time, it’s not impossible to fix.  This cheat sheet will give you a simplified version of a Reverse Diet, so you can slowly increase your caloric intake without gaining weight, start to lower your activity level to a sustainable level and eventually start doing mini calorie cuts once you get your maintenance to a healthy place.

10 Steps to a Successful Reverse Diet

Step 1 – Download a food tracking app

Step 2 – Take measurements

Step 3 – Track your food and drinks for two (2) weeks

Step 4 – Take measurements again

Step 5 - Calculate your weekly averages

Step 6 – Decide on your target maintenance 

Step 7 – Calculate your first set of macros

Step 8 – Change your routine

Step 9 - Take measurements after the one- or two-week increase 

Step 10 – Repeat, repeat, repeat!

If you’d like a copy of my Reverse Diet Cheat Sheet that explains each step in detail, just let me know below!