How to Stop Dieting Without Gaining the Weight Back (Reverse Dieting Explained)

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So you hit your goal weight. Now what?

Most women don't have an exit strategy. So they either stay stuck in a calorie deficit, eating less and less for no results, or they stop dieting, wing it, and gain everything back.

But there's a third option. It's called a reverse diet.

In Part 3 of the Permanent Fat Loss Masterclass, I'm breaking down exactly how to get out of a calorie deficit without the rebound weight gain. This is the step most coaches skip, and it's why so many women end up right back where they started.

In this episode, you'll learn:

Why you can't stay in a calorie deficit forever (and what happens to your metabolism when you do)
The exact steps to reverse diet—how many calories to add and when
Why the scale may go up slightly and why that's actually a good sign
What the maintenance phase is, why it matters, and how long you should stay in it

This isn't a cleanse. It's not keto. It's biology, and it works!

This is Part 3 of the Permanent Fat Loss Masterclass. Start at Episode 50 if you're new, so you can listen in order.

Resources mentioned:

🎯 Take the FREE ‘What’s My Metabolism Type’ quiz that identifies your unique metabolism type and get empowered with a personalized plan to manage your weight confidently.

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👋🏻 ABOUT ME:
I'm Andrea, a certified nutrition and fitness coach and founder of Behind the Body. I spent years doing cardio and avoiding weights because I just wanted to be skinny, and I didn’t understand the impact it would have. At 40, I did a lifestyle overhaul, and I finally started lifting 3-4 times per week. Now at 45, I have the strong, toned, and healthy body I'd been chasing for decades. I've maintained these results for 10 years with the same simple approach. Now I help women over 40 stop overcomplicating fitness and start building sustainable strength.

MEDICAL DISCLAIMER: The content on Behind the Body is for informational and educational purposes only. It is not medical advice and should not be treated as such. Always consult a qualified healthcare provider before making changes to your diet, exercise routine, or health regimen, especially if you have a pre-existing condition. Results vary. Andrea is a NASM-certified nutrition and fitness coach, not a doctor or registered dietitian.