Welcome to the latest update in our Reverse Diet series! In this post, we’ll be discussing how to adjust your nutrition targets if your weight has increased. As you may already know, Reverse Dieting is a technique that allows you to slowly increase your calorie intake while minimizing weight gain. However, sometimes the scale may not cooperate with our goals. If that’s the case for you, don’t worry – we’ve got you covered. Read on to learn how to make adjustments to your nutrition plan and stay on track with your goals.
My weight has crept up from 66.3kg to 67.0kg over the past 14 weeks of reverse dieting (it’s nothing) which I’m very pleased about, but with anticipated decreases to my daily NEAT due to upcoming travel and reduced activity levels, I’m putting the breaks on this week as I start to reach my metabolic ceiling.
I’ll reduce my calories by 20% from carbs and fats if I miss any scheduled training sessions, and I’m bringing down my targets on the days where I know my energy expenditure will be lower.
I know I’m busy this week with our AUSTRALIA camps so it unlikely I’ll have any free to make up my inactivity so lower macros for those days.
Here’s a little insight into this past week:
I feel like a bit of a broken record these days, but this week was Firkin hectic…. AGAIN lol
First off, it was our week with the kiddos, so for those of you who don’t know me, my relationship with Layne means I have recently acquired 2 adorable children, both under the age of 5. For any parents out there, I can appreciate what it feels to be busy!
Some days, it honestly feels like an impossible and never ending task just to get through the day. Having to complete client work and emails, get my own training out of the way, as well as squeezing in a few moments of quality time with my partner or friends was difficult on its own before children. Haha I frequently feel like my brain is about to spontaneously combust….. but thankfully it doesn’t and I get on with the day.
I have always been a very driven and independent person and placed an enormous amount of pressure on myself to reach my goals. Right now my social life is non existent to make things work to add in being a good parent figure.
When we have the kids, I wake up at 6am to a bright blue eyed and bushy tailed 2 year old, followed closely by an energetic 4 year old. We make breakfast amongst the chaos, shower and dress then we head off to gym where the kids play at the daycare and I workout. We then take the kids to school, race back home, attempt to freshen up and head into the office and work for 6 hours. After school pick up, we cook dinner, get the kids bathed and ready for bed & read bedtime stories. Once there is silence, it’s back to work until my eyes are so tired I can no longer see the text on my computer screen. 😅 #12 am bed. REPEAT
So this week, we decide to throw into the mix 2 full days at the International Society of Sports Nutrition conference, plus moving into our new house, so somehow during the week we managed to pack with the help of our awesome sitter. Just to add to the madness, we were still waiting for the final tiles to be laid the morning we were scheduled to move in!
We managed the move in some 90 degree heat, then re packed our bags for the Australia Tour!!
We recorded this video an hour before leaving for the airport so I think we are getting this cramming business down pat!
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Update 12 Reverse Diet – How to Adjust Nutrition Targets If Weight Increases
Reverse dieting is a method of gradually increasing caloric intake while minimizing fat gain and preserving muscle mass. This process helps in the improvement of metabolic rate. In the reverse diet, the aim is to increase the metabolism of the body so that the body becomes capable of consuming a higher amount of calories without adding unwanted fat. In this article, we will discuss the Update 12 Reverse Diet and how to adjust nutrition targets if weight increases.
Understanding What is the Update 12 Reverse Diet:
The Update 12 Reverse Diet is the latest version of the Reverse Dieting process. It is the most effective and healthy way of maintaining and improving the metabolism of the body. This version of the Reverse Diet is designed to work with individuals who have completed a strict diet and have lost weight but still find it hard to maintain their ideal weight.
The Update 12 Reverse Diet involves increasing the caloric intake of the individual’s body slowly without putting on any extra weight. The body is given a chance to readjust to the new intake of calories. It allows the body to adapt slowly and prepares it for a better metabolic rate, which is beneficial for further weight loss or maintenance.
Why Need to Adjust the Nutrition Targets?
During the Reverse Diet, adjustment of nutrition targets is necessary as it can help to maintain and improve the metabolic rate of the body. The adjustment of the nutrition targets becomes more important if the individual gains weight during the process. This can happen due to various reasons like poor adherence to the plan, increased stress levels, or hormonal imbalances.
In such cases, adjusting the nutrition targets is crucial to get back on track with the Reverse Diet and continue with the process. Adjusting the nutrition targets involves making changes to the macronutrient ratios and caloric intake levels.
How to Adjust Nutrition Targets If Weight Increases:
If the individual gains weight during the Update 12 Reverse Diet, it is time to assess and adjust the nutrition targets. The following are the steps that can help in adjusting the nutrition targets.
Take Measurements: Weighing yourself and taking body measurements can help to determine if you have gained weight. It is essential to measure body fat percentage, waist circumference, and hip circumference.
Evaluate the Plan: Before making any changes to the plan, assess the adherence to the plan and identify any mistakes or deviations. It is essential to determine if you have been meeting the macronutrient ratios and calorie intake targets.
Adjust Macronutrient Ratios: If weight is gained, reducing the carbohydrate intake and increasing the protein and fat intake can help in reducing weight. This will help the body to burn more fat and preserve muscle mass. Careful monitoring and adjustments should be made to ensure that the recommended intake targets are met.
Adjust Caloric Intake: To adjust the caloric intake, reduce the calorie intake every week by 50-100 calories. This gradual reduction will give the body enough time to adjust and preserve muscle mass. Keep monitoring the progress regularly.
Gradual Increase in Exercise: Increasing the physical activity level can help in burning excess calories. Gradually increasing the duration and intensity of exercise can result in a positive weight loss trend.
In conclusion, the Update 12 Reverse Diet is an effective method of achieving a better metabolic rate while maintaining and improving the body’s overall health. However, it is essential to making adjustments to the plan to keep the process smooth and efficient. Adjusting nutrition targets, macronutrient ratios, and caloric intake can help in maintaining and improving the metabolic rate, which is essential for overall health.
- What is Reverse Dieting?
Reverse Dieting is the method of gradually increasing caloric intake while minimizing fat gain and preserving muscle mass. It helps in the improvement of metabolic rate.
- What is the Update 12 Reverse Diet?
The Update 12 Reverse Diet is the latest version of the Reverse Dieting process. It is designed to work with those who have completed a strict diet and have lost weight but still find it hard to maintain their ideal weight.
- What should be done if weight is gained during the Update 12 Reverse Diet?
If weight is gained during the Update 12 Reverse Diet, the nutrition targets, macronutrient ratios, and caloric intake levels need to be adjusted to maintain and improve the metabolic rate.
- What is the importance of adjusting the nutrition targets?
Adjusting the nutrition targets can help in maintaining and improving the metabolic rate, which is essential for overall health.
- Can increasing physical activity help during the adjustment process?
Yes, increasing physical activity can help in burning excess calories and achieving a positive weight loss trend. Gradual increase in exercise is recommended for better outcomes.