Now that Operation Get Dan Diced has ended, and I achieved my goal of super low body fat, what am I doing now?
The answer, is Reverse Dieting. See the video here:
What is Reverse Dieting?
Reverse Dieting is, as the name suggests, reversing the dieting process by increasing food intake.
Through the process of me dieting down to super low body fat, I was week by week either gradually dropping calories, or gradually increasing exercise volume.
Reverse Dieting, is quite literally the reverse of this process. So, over the coming weeks, I will be gradually, week by week, either gradually decreasing the exercise volume, or gradually increasing calories.
Why not adjust both exercise and calories at the same time?
It’s quite simply not necessary. All you need are small changes and minor adjustments to get the body to respond the way you want. When dieting for example, I want to be creating enough of a calorie deficit to be losing body fat. If I can achieve this by slightly increasing my exercise volume, why would I decrease my calorie intake at the same time? Likewise, if I opted to lower my calorie intake, I would have no need to also increase my exercise volume simultaneously. And this applies to reverse dieting too. Only change one variable at a time. Little by little.
Why use Reverse Dieting?
The reason, is to minimise fat gain. The reality of dieting, is that your body’s metabolism slows down. Because of the fact that to lose fat, you have to be consuming less calories than your body needs, your body recognises this. It “thinks” it is being starved (which essentially, it is). Therefore, your body will try and combat this by becoming “more efficient” at performing physical activity, so that it preserves calories. This is great for survival, but not so much for fat loss!
So, now that I have achieved my body weight goal, and now that I no longer wish to be dieting, I have to give my metabolism time to adapt. Otherwise, if I were to immediately significantly decrease my exercise volume and increase my food intake, my current slow metabolism would happily store all of these extra calories as body fat.
Why not just stay at my current levels of exercise and calorie intake?
In theory I could just stay at the same volume of exercise and the same calorie intake that I was at by the end of the diet. But in practice, it just isn’t possible, plus I wouldn’t want to! The amount of exercise was so much that it just wasn’t fun anymore, and it took up so much time. And the calories were such a struggle to stick to by the end of the diet, that I have no doubt that I could not adhere to it much longer!