Does REVERSE dieting help keep the weight off? Here’s what you need to know
Lost a heap of weight quickly on a diet but aren’t sure what to do next? Many people turn to reverse dieting in order to stop the weight creeping back on.
What’s that? you ask. Reverse dieting is a process of slowly adding calories to your food intake over time. Rather than just reverting back to your old ways as soon as you’ve reached your target weight and don’t want to lose anymore.
However, you’ll be pleased to know that The Healthy Mummy aims to help mums lose weight but also help them MAINTAIN a healthy lifestyle.
How reverse dieting can help you maintain your weight loss
Reverse dieting may sound like it’s not dieting, but it’s actually what you do after you’ve lost the weight.
It’s popular among bodybuilders and competitive athletes who have been eating a calorie-restricted diet, looking to shed weight in a fast amount of time, but then want to return to their normal eating habits.
This type of plan can help boost energy levels and prevent someone who has lost a lot of weight from piling it all back on again.
How to reverse your diet
The best way to do this is to do it gradually over a number of weeks and months after you’ve lost a lot of weight. It will also help to balance your hormones.
Experts recommend those who are reverse dieting to increase your calorie intake by 50 to 100 calories per week for around four to ten weeks – something that can be easily tracked on the 28 Day Weight Loss Challenge.
By doing this, you will also help to regulate leptin, the hunger hormone, which is responsible for telling your brain when you’re full.
But remember not to just focus on your calories, it’s important that you exercise regularly as well.
One of the best ways to slowly add calories into your dieting to help maintain your weight may be to add in an extra snack or two to your diet.
“My children do love getting involved in preparing dinners and snacks,” she says.
“I don’t really have time to go to the gym, so I try to do lots of walking when I can. My job is quite active as I’m on my feet all day so I do get to 10,000 steps while at work which helps me with maintaining my weight loss.”
Some of Filiz’s favourite meals
Filiz says that she allows herself a treat on the weekends.
“Weekends are the only time I may get off track slightly – I allow myself a treat just to change things up a bit.”