If you’ve been reverse dieting but not seeing results — or worse, gaining fat — you’re not alone, my beautiful Peach.
Reverse dieting is one of the most misunderstood parts of metabolism health and fat loss. It’s not just about increasing calories, it’s a strategy. And when done the wrong way, it can actually hold you back from your goals instead of helping you reach them.
In today’s episode, we’re walking through the top 5 mistakes sabotaging your reverse diet (and what to do instead!) so you can finally get the sustainable weight loss and food freedom you’ve been craving.
Mistake #1 — Increasing Calories by 50-100 a Week (Or Adjusting Macros Incorrectly)
If you’ve been told to “add 50-100 calories each week” during a reverse diet, I’m sending you a virtual hug… and also taking that advice away immediately.
Here’s why:
Your body doesn’t just need more calories, it needs the right balance of protein, carbs, and fats based on your biofeedback and metabolism health.
Think of it like dialing a phone number. If one number is off, you’ll never reach the person you’re calling.
If your macro adjustments are off, your metabolism won’t “pick up” what you’re trying to do, and that’s when fat gain, not healing, happens.
The fix: Adjust one macro at a time, strategically. No random increases. No guessing.
If you want a deep dive into 50-100 calorie adjustment no-no’s, listen to my episode:
👉 Reverse Dieting: Why NOT to Adjust Calories by 50–100 a Week
Mistake #2 — Using AI to Create Your Reverse Diet
As much as I love ChatGPT for travel ideas (it planned my trip to Scotland from 6am to 10pm — zero chill 😅), it doesn’t belong in your metabolism strategy.
AI doesn’t know your history, stress, hormones, or binge/restrict patterns. It’ll tell you to increase calories by 100–200 a week, which, as we just covered, is not it.
You’re not a spreadsheet. You’re a human with a body that adapts, feels, and changes daily.
The fix: Learn the why behind your macros and use real data (not random calculators) to guide your decisions.
If you’re unsure where your metabolism currently sits, start with my Heal Your Metabolism Starter Kit to get clarity before making any changes.
Mistake #3 — Not Hitting Your Macros Before Increasing
This one’s a sneaky killer of progress.
If you’re not hitting your macros consistently before increasing, your body has no idea what you’re trying to do.
It’s like using a roadmap to Italy, but switching halfway to a map of Idaho. You’re not getting to Tuscany, babe.
Your metabolism thrives on consistency.
The fix: Focus on mastering consistency before making adjustments. Learn to hit your macros while traveling, eating out, or enjoying date nights…because that’s what makes your progress sustainable.
Mistake #4 — Starting From the Wrong Macros
Even if you do everything else right, if your starting point is off, your entire reverse diet will be too.
Using generic MyFitnessPal numbers or calculators that only ask for height, age, and weight? Big no.
You need to know your current intake and metabolism health before setting new macros — otherwise you’re building your reverse diet on a cracked foundation.
The fix: Take the time to audit your current intake. Use a science-based calculator (like the CSchmidt Macro Calculator) that considers your history, not just your stats.
Mistake #5 — Panic-Mode Adjustments or Giving Up Too Early
You gain a couple pounds.
You panic.
You drop your macros, cut carbs, and swear off bread for the 47th time.
Sound familiar?
This is the moment most women quit, right before their body was about to respond.
Your metabolism isn’t broken, it’s just adjusting.
The scale may fluctuate because your body’s holding water, restoring glycogen, or adapting to your new intake.
The fix: Breathe. Take it slow. Journal your biofeedback.
And if you’re feeling overwhelmed, grab a notebook and write down 10 action steps you can take to get grounded. Pick one. Focus on that.
Reverse dieting takes patience, but the reward is sustainable fat loss, stable energy, and freedom around food.
The Bottom Line — You’re Not Broken
You don’t need another diet.
You need a strategy that works with your body, not against it.
These 5 mistakes don’t mean you failed. They mean you’re learning what doesn’t work so you can finally focus on what does.
Your metabolism can heal.
Your body can change.
And your relationship with food can be peaceful again.
When you’re ready to start healing your metabolism and tracking macros with confidence, take the next step toward sustainable fat loss and total food freedom.
Inside our Metabolism Reset Method taught in our BPM coaching program, our clients go from eating 1,300 calories and stuck…
→ to eating 500+ more calories and losing fat
→ while enjoying dessert, wine, and travel…ALL without guilt.
This is sustainable fat loss. This is metabolism health.
It’s not a quick fix, it’s the long term fix.
