How to have
3 Body Fat
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
sustainable
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
their
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
level
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
forget to show your support by giving
the video a like leaving a comment down
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cover next subscribe to the channel and
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help me out and I really appreciate it
thank you so much everyone I'll see you
next time
[Music]
