Losing weight is only the first step in getting the body of your dreams. Once you’ve figured out how to lose belly fat, you need to also learn how to make sure it stays off if you want to keep your new physique. This problem is why research suggests that dieting doesn’t work for many people. Although some people will lose weight, they generally gain it all back when they finish their diet.
Fortunately, with a few tips and the help of a personal trainer in London, you could solve the problem by turning to reverse dieting. This solution involves increasing your calorie intake gradually after a period of caloric restriction so you can avoid accidentally eating too much and gaining unwanted fat.
Reverse dieting can be a powerful tool for many people, and it generally boils down to three crucial steps:
- Doing plenty of compound lifting
- Eating a protein-heavy diet
- Gradually increasing your calories
Step 1: Plenty of Compound Lifting
Heavy compound lifting is one of the best ways you can improve your metabolism and enhance your body composition. Not only does this solution work to speed up your metabolic rate in the short term by ensuring that you get rid of excess post-workout calories, but it can speed up your calorie-burning in the long-term too by building essential muscle.
Compound lifting refers to the process wherein you use strength solutions to train multiple large groups of muscle in your body. These techniques might include military presses, deadlifts, bench presses and squats. By heavy compound lifting, it’s important to note that this means lifting weights that should be more than 75% of your maximum for a single rep. The idea is to progressively push your muscles to accomplish more.
Step 2: Eating a Protein-Heavy Diet
If your body improvement aims are all about enhancing your current composition, then you’re going to need to pay close attention to the amount of protein you get in your average diet. This is crucial despite the kind of diet you might be following, and it becomes particularly important in cases of reverse dieting.
After a diet, the chances are that you’ll be tempted to eat as much as you can as quickly as you can – paying particular attention to the foods that you simply weren’t allowed to have during the restriction period. However, this is the perfect way to regain all the fat you lost and prevent muscle loss after your hard work is over.
However, if you keep yourself full of protein, you should be able to gain muscle faster, recover quickly from your workouts, and make sure that you feel full and satisfied after your meals. The simplest way to make sure you’re eating enough protein is to eat a gram of protein for every pound of body weight each day. This should give you the benefits of a high-protein diet with versatility.
Step 3: Increase Caloric Intake Gradually
Finally, the most exciting part of keeping your figure after you’re finished dieting involves gradually eating more food. The goal in this part of the process is to slightly improve your caloric intake until you reach your complete daily energy expenditure limit, which accounts for the number of calories that you burn each day. This is the most important part of the reverse diet, and the best way to achieve it is to eat about 150 calories more each week.
You can increase your calorie intake however you like but your best bet is to generally focus on increasing just your fat and carbohydrate intake.
Remember, losing weight is pretty easy – but keeping that weight off is much harder! That’s where reverse dieting comes in.
Personal Trainer London
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Read this Article in German: Reverse Dieting – so machst du es richtig