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Episode 106: How Long Will A Reverse Diet Take? Is The Time Worth It?

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What is my beautiful peach? I’m so excited for today’s episode. One of the top questions I get is about the duration of a reverse diet and whether it’s worth it. I’ve been in this industry for almost two decades, with around 15 years of education, including a bachelor’s degree in nutrition and dietetics from Clemson University and a master’s degree in exercise science and sports nutrition. My master’s thesis focused on the human metabolism and reversing the effects of diet burnout. I have a deep passion for this topic, as it’s something I’ve studied and personally struggled with.

I’ve been coaching for approximately seven to eight years, and it’s remarkable to think that I’ve been helping clients transition out of the dieting world for over a decade. Every time I hear someone say they’ve been dieting for 10 years, I realize I’ve been coaching clients to break free from that cycle for even longer. It’s fascinating to see how different people’s paths can intersect and lead them in new directions. This excites me and fuels my passion.

Throughout my years of coaching, one of the most common questions I receive is how long a reverse diet takes and if it’s worth the effort. Today, I want to address this question in a podcast episode. As someone who loves having a roadmap and accountability, I understand the desire to have a clear timeline and guidance. However, I must emphasize that every person’s metabolism and body are unique, making it impossible to provide an exact duration for a reverse diet. It’s a highly individualized process.

That being said, there are five factors to consider when determining the timeline for a reverse diet. The first factor is understanding your starting point. This involves knowing your current calorie intake, metabolic health, and specific macros. It’s crucial to calculate your macros accurately based on your metabolism rather than relying on generic online calculators.

The second factor is determining where your metabolism needs to be. This requires a deeper analysis of your metabolism and setting appropriate macros. It’s recommended to aim slightly higher than your target to account for the long-term effects of being in a restrictive state.

The third factor is consistency throughout the reverse diet. Life happens, and it’s important to stay committed to the process even during busy times. Starting a reverse diet when you’re busiest can actually be beneficial. I discussed this further in episode 102 of my podcast, “Sustainable Fat Loss for Busy Women.”

The fourth factor is your body’s response to the reverse diet. Some individuals may experience faster progress, while others may require more time to adjust. It’s essential to listen to your body and make adjustments accordingly.

The final factor is sustainable progress. It’s crucial to prioritize long-term health and sustainability over short-term results. Rushing the process can lead to negative outcomes. Patience and consistency are key.

In conclusion, the duration of a reverse diet varies for each individual. It can range from a few months to a year or longer. It’s important to focus on the five factors mentioned above rather than comparing your journey to others. Remember, you are unique, and your progress should be tailored to your specific needs. Stay committed, be patient, and prioritize your long-term health and well-being.

Thank you for joining me in this podcast episode. I have more exciting things planned for January, so stay tuned. If you want to know more about my personal life and what’s going on, follow me on Instagram and check out my stories. Let’s rock and roll!

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