How To Diet To Lose Fat FOR GOOD (4 Phases)

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you're watching this video the chances

are you've attempted the diet of your

own in the past and you likely saw some

success with it maybe lost a few pounds

or maybe loss a ton of weight but

eventually you reached a point where you

just got stuck despite working out and

dieting as hard as ever then you got

frustrated and ended up regaining even

more weight than you initially lost then

you likely attempted to diet again

afterwards to get rid of that regain

weight but this time even when you put

in the same effort you just can't seem

to get as lean and everything just seems

so much harder I've seen this happen

time and time again and I personally

been through this series of yo-yo

dieting myself as well because the truth

is in the short term just about

everything works as long as you're in a

calorie deficit with your diet the long

term however is where most people fail

in fact there exists 8 to 12 weeks

studies showing successful weight loss

with pretty much every diet in approach

out there but when you look at long term

research only about 10 to 20 percent of

those individuals are able to keep that

weight off in the long run which is due

to the fact that most people have been

taught to use approaches that set

themselves up for failure in the long

run by negatively affecting their bodies

both physiologically and psychologically

with diets that leave them in a position

where it's now much harder to strip off

that excess fat and to help explain the

science behind how exactly this happens

here is dr. Eric Trexler pro bodybuilder

and PhD researcher who has done a ton of

work within this field so yo-yo dieting

it's something a lot of people

experience you know repeated cycles of

dieting and regaining the way that they

lost and one of the reasons it's

problematic is because you know with

metabolic adaptation we start losing fat

our body adapts to that in certain ways

none of them are terrible but there are

things that we have to plan for you know

and so people will lose weight and

they'll start running into a little bit

of friction they might notice that their

energy expenditure is lower than it used

to be they're much hungrier than they

used to be you know there might be some

hormonal changes depending on how much

weight they've lost and how lean they've

gotten and for a lot of people they run

into enough friction

they decide they no longer wish to be

dieting you know so they'll lose some

fat and say I don't think I really want

to continue with the fat loss or they're

simply unable to continue because it's

become so so unpleasant and so you know

sometimes people will say this I just

can't keep up with this because I don't

like how low my calories are I don't

like how hungry I am I don't like how

lethargic I'm feeling and they might go

off the diet start overeating and

because they have so much hunger and you

know relatively low energy expenditure

the weight gain they experience can be

fairly rapid and so what's unfortunate

about that is we have a lot of hunger

toward the end of a diet some of that is

a result of just having low floor again

take some of that's related to having

less fat storage than we used to but

some of it is related to the loss of

lean mass which occurs during a diet and

what happens is if we regain all of our

fat from a diet during this yo-yo

dieting process in many cases we we

regain the fat more quickly than we

could possibly regain the lean mass and

if we find ourselves in a position where

we're back at our normal starting body

weight but we have less lean mass than

when we started

we haven't restored all the lean mass

that we lost we'll find that some of

that hunger from the diet persists even

though we've regained all the weight and

so that's where you can start to see not

only do people go back to the starting

line after a relatively unsuccessful

dieting attempt but they can actually

shift that starting line back a little

bit now as Eric alluded to this is

exactly how restrictive diets leave you

in a worse place every time you attempt

to die down and literally just sets you

up for failure in the long run by making

it harder and harder for you to strip

off that fat for good so this sounds

like you and you're at a point where

you've been chronically under eating

doing a ton of cardio binging every now

and then and basically just any cycle of

yo-yo dieting then you need to realize

that weight loss should not be your

priority right now your body isn't ready

physiologically nor psychologically

remember we're talking about lifetime

results here not just some 12-week

weight loss program so we need to first

get your body

recovered back to a point where we're

now ready to start cutting calories and

stimulating fat lost the right way and

to do so we want to first use something

called a recovery phase

so with this phase we have three major

goals one we want to restore the lean

muscle mass that you lost as this will

not only help slightly boost your

metabolic rate but muscle loss also

seems to be directly correlated to your

hunger levels we're the more muscle and

overall lean mass you lose the hunger

your body tends to be we don't actually

know physiologically why this is but

nonetheless it's why we need to

prioritize gleen mass restoration before

beginning the diet again - to restore

any hormonal imbalances related to

hunger fatigue and just overall feeling

like crap as a result of your previous

diet and three to just get you in a

better mindset with regards to your

relationship to food and your weight we

need to get you in a state where you're

actually excited and truly ready to

start a diet again before we do so now

to accomplish this all you're going to

do is simply bump up your calories to

whatever your maintenance calories

currently are or even slightly above

this while also cutting back on your

cardio if you're currently doing quite a

bit of it and to get a rough estimate of

what maintenance may be for you you can

simply multiply your body weight in

pounds by 14 to 15 stick to that then

monitor your calorie intake and body

weight over the next few weeks and

adjust accordingly to the point where

you're now maintaining your current

weight with a certain calorie intake but

do be comfortable with your body weight

slowly creeping up just a little bit

throughout the process although this may

sound kind of intuitive where a lot of

you may notice by doing this is that

these extra calories are just what your

body needed and you're now so much more

energized you're moving more you're

performing better than the gym you're

regaining your lost muscle and strength

you're not completely wrecked after your

workouts you're sleeping better and you

just feel better throughout the day now

it's for how long you should stay in

this recovery for here's what eric

recommends once we do get into the

recovery phase how long typically would

it takes someone to at least

physiologically recover back to a point

where they're now ready to go back in

the night

it's good question now assuming that

you're no longer in a caloric deficit

assuming that you're at a reasonably

comfortable body fat level that is


you know we're usually looking at it at

least a month or two usually more in the

two to four month range to reach full

recovery so take your time with the

space guys and think about the long term

I really just can't stress this enough

when you're ready though phase 2 is

where we can give died in another shock

but this time we need to do it right

which means that we need to set up our

fat loss phase in a way that minimizes

muscle loss and minimizes the metabolic

adaptation that we typically experience

throughout our diet and as outlined in

Eric's research papers there are a few

ways that we can do this first you need

to avoid using a very aggressive calorie

deficit as research has shown that just

a moderate deficit that enables you to

lose weight at a rate of about 0.7

percent of your body weight per week is

ideal to maximize fat loss while

minimizing metabolic adaptations and

muscle loss for most people this equates

to roughly only a 15 to 25 percent

calorie deficit but just keep an eye on

how your body weight progresses

throughout the weeks and adjust

accordingly next we want to use an

approach that's called intermittent

dieting I have covered this in the past

video but essentially after every 6 to 8

weeks or so of dieting you want to break

this up with what's called a diet break

where you eat a maintenance calories for

about a week or two

now although research regarding this is

still very preliminary it does suggest

that diet breaks may help reverse some

of the metabolic adaptations you

experienced from a recent item

potentially minimize the metabolic

adaptations going forward and it just

prepares you for your next phase of

dieting not to mention that it can also

help with better adherence over the

course of your diet in fact I would even

recommend that after you lose a

considerable amount of weight take a

break from dying in all together for a

little while and just focus on main

that current wave remember it's about

lifelong results here so don't be afraid

to take it slow and lastly you need to

ensure that you're eating a high-protein

diet along with high volume low calorie

filling foods the sufficient protein

will not only help you burn more

calories but just metabolize in it but

will also help keep you full and

maintain or even build muscle mass as

you die down and opting for satiate in

foods that provide the most bang for

your buck in terms of calories will just

again help you stay full and satisfied

even when your calories do drop quite

low in your diet which in turn will

minimize the risk of you overeating and

binging when things do get tough and I

do have a past video on what foods I'd

recommend for this reason and I'll link

that in the description box down below

so basically you apply these three steps

until you successfully lean down to the

level body fat that you're satisfied

with then once you do so it's time to

transition to phase 3 now this phase is

where most people screw everything up

because just like I said explained

earlier as you died down your body

adapts and gradually slows down its

metabolism to try to fight back we've

minimized this in our diet in plant but

nonetheless there will still be some

metabolic adaptation present which just

means that now your maintenance calories

will be lower than they were in the

beginning not to mention that by the end

of your diet you're also usually in a

state where you're hungry and fatigued

so after phase 2 if you simply go back

to what you're eating that in the

beginning of your diet while also

cutting down your activity and maybe

even having a cheetah or two to

celebrate the end of your diet you're

going to be overeating considerably and

can gain a ton of weight in a short

amount of time especially since your

body at this point is primed to favor

fat gain which can then lead us to the

same problem that we're at in the very

beginning of all this so instead what we

want to do here is simply find a way

that you can maintain your weight loss

in a sustainable way without feeling

like you're starving yourself or doing

an excessive amount of cardio and one

option to do so is with something called

a reverse diet

we're immediately after your diet you

bump up your calories

act up to your new lower maintenance

levels to just get out of the diet and

face then from here you basically

experiment with very slowly adding

calories back into your diet while

keeping a close eye on your weight

although the effect this has does seem

to vary individually

oftentimes what happens is even though

you add in more and more calories back

into your diet your body counteracts

this by essentially getting out of that

dieting mindset and tends to start

burning more calories through

subconscious increases in daily activity

or need to slowly bump up your

metabolism so by the end of this process

you'll still have successfully kept off

most or all the fat that you lost you'll

feel more energized and stronger in the

gym and you'll be eating considerably

more calories than you worry after you

finish your diet which should eventually

be similar or close to the maintenance

calories they started out your data

however keep in mind that again this

does vary individually as people respond

to increases in calorie intake

differently for instance and one

overfeeding study researchers brought

sixteen normal-weight subjects into lab

for eight weeks and serve them in excess

of a thousand calories each day based on

the math everyone should have gained 16

pounds in eight weeks however in reality

the subjects gained anywhere from under

a pound to up to about nine pounds and

the discrepancy in variation here

between subjects was mainly due to a

difference in meat meaning that some

subjects responded much better to the

excess calories by in turn burning more

calories subconsciously through fidgety

and postural adjustments and other

subtle movements throughout the day

whereas others just didn't respond as

well here's what Eric recommends so with

regards to the reverse dieting phase

after a successful dieting phase - let's

say somewhere around 10% body fat so not

you know physique competitor completely

shredded but you know six-pack visible

overall what do you typically see as the

general response to reverse dieting and

then also on that now how much do you

think that most individuals in this

position can increase their calories by

while still more or less maintaining


current level Venus good question so

typical response is really hard to give

a singular kind of description of

because what you find in the literature

is the magnitude of metabolic adaptation

during weight loss is quite variable and

the magnitude of responses to over

feeding is quite variable so we reverse

dieting what we're trying to do is just

kind of slowly increase calories to see

if we can increase our energy

expenditure kind of on a similar

timeline so if we're kind of fueling a

little bit of recovery and getting our

energy expenditure back toward a normal


the idea is to nudge that process along

with slow increases in caloric intake so

that we're not going to have a huge

caloric surplus at any given time that's

going to cause any rapid weight gain for

most people reverse dieting we might be

able to increase caloric intake by 100

calories a couple hundred calories for

some people you know higher than a

couple hundred maybe a few hundred or so

you do see these rare instances where

people push it really really high but

they are pretty infrequent so basically

what the reverse diet process does is

let's say you're old maintenance was

here you're new maintenance after your

diet is here and you're dieting calories

are here right so immediately after you

finish your diet you bump up to your new

maintenance which is lower than your old

and then with reverse dieting you might

be able to increase this just a little

bit so you're working with more calories

and are able to sustain your current

level of leanness in a much more

sustainable way right correct and you

might not be able to push it all the way

up to where your old maintenance was

because you know you still have less

body mass than you used to but you can

start reducing that adaptive gap in

energy expenditure start nudging that

back up toward normal and you can build

a little bit of extra space into the

diet that makes it a little bit more

sustainable in terms of caloric intake

simply meaning that the response to this

reverse dieting phase will vary for

everyone so experiment with it and keep

in mind that the main goal

is to get you to a point where you feel

great your body weight hasn't decreased

by my turtle and you're maintaining your

new physique with a sustainable and

satisfying amount of calories as well as

a manageable amount of cardio and then

from here it really is up to you where

you want to go next

you could either maintain your new

physique with relative ease with your

new higher calorie intake or you could

simply choose to now focus more so on

muscle growth if you're seeking to add

some more size to your frame in which

case you'd simply start eating at a

calorie surplus to slowly gain muscle

over time and then transition back to

phase 2 of this plan whenever you're

ready to start leaning down some more

now although this whole process may seem

very complex and you may be feeling is

that there's no hope for you just

realize that that simply is not true I'm

not gonna lie it will take time but by

following these four phases remaining

patient and combining this with a solid

training and nutrition plan then you can

and you will be able to strip off that

fat for good

on that note though guys for those who

do need that extra bit of help my

step-by-step programs have been designed

to guide you through each of these

phases in detail it comes fully equipped

with the software that enables you to

actually know exactly what your

metabolism is that and how it's changing

week after week as you strip off fat and

lose weight so you can easily break

through any plateau that you encounter

along the way and lean down in the most

efficient way possible

just like several of our built with

science members have done with their

programs so to get started today just

head on over to build with science calm

and take the analysis quiz to discover

what program will be best for you and

the state that your specific body is

currently in also a big thank you to

Eric tracks are here for his help with

the video you can give them follow at

treks their fitness and also leave some

links in the description box as well for

you to check out some of his work thank

you again Eric it was a pleasure having

you on here and guys as always don't

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channel as well this all really does

help me out and I really appreciate it

thank you so much everyone I'll see you

next time