1 Fat Loss Dieting Mistake That Ruins Progress

1 Fat Loss Dieting Mistake That Ruins Progress

What’s going on, guys? Sean Nalewanyj on www.SeanNal.com – www.RealScienceAthletics.com. And in this video today I want to go over
one critical aspect when it comes to proper fat loss nutrition that a lot of people overlook,
and it’s one of the main reasons why so many people, who do end up dropping a significant
amount of fat, ultimately end up regaining it in the long run. And sometimes even gaining more fat than they
initially started out with. And that mistake is not having a proper post
diet plan in place. It’s really important to keep in mind that
just because you’ve reached your objective fat loss goal on paper doesn’t mean that the
work is done. And there’s a key period between the day when
your calorie deficit ends and the weeks and months that follow that really can make the
difference between maintaining your leanness moving forward or gradually erasing some,
or even all, of the progress you’ve made. What so many people do is they lose the fat
they were aiming for they feel that sense of accomplishment and then through a combination
of wanting to reward themselves, which is understandable, and also just not really knowing
how to handle that post cutting period properly, they end up getting too loose and too complacent
with their diet, they start eating mainly based on hunger and cravings thinking, it’s
no big deal because they’ve already reached their goals, and in the end they wind up going
way overboard on total calories to the point that it really does damage their results. What you have to remember is that when it
all comes down to it, your body is a survival machine, it’s still wired up for a time when
calories were scarce. And when you’re in a calorie deficit over
a prolonged period that survival mechanism kicks in as an automatic response and certain
hormonal adjustments are made in order to conserve energy and to motivate you to find
food and eat. So leptin levels decrease, which is a hormone
that inhibits hunger; ghrelin, which is a hormone that makes you feel hungry; increases
hormones that regulate fat loss and fat storage like T3, T4, cortisol, those shift in favor
of fat storage; and on top of all of this you’ll also have a drop in non-exercise activity
thermogenesis, which basically refers to all the little actions that you take during the
day that you don’t really think about. So things like standing versus sitting, walking,
fidgeting, these all naturally decrease in order to conserve energy further. And these things might not seem like a big
deal but they really can add up quite a bit to several hundred or even a thousand calories
or more per day. So the bottom line on all of this is that
once your fat loss diet has ended your body will be physically primed for fat storage,
your appetite and cravings will be at their highest, and it’s also a time where it’s really
easy to mentally justify eating large amounts of food because of all the hard work you’ve
put in and because you’re no longer trying to drop more fat. And so if you don’t have a set plan in place
and you start just eating purely based on instinct you’re likely gonna end up setting
yourself up for disappointment in the long run. So what should you do to stay on track moving
forward? One method you’ll commonly hear about is the
strategy of reverse dieting where you gradually increase your calories in small increments
of about five to ten percent per week until you get back to your maintenance level. And while this can work fine for some people,
one thing that gets overlooked is the fact that reverse dieting will actually keep you
in a net calorie deficit for several weeks even after you’ve reached your fat loss goal. So if you were eating in, let’s say, a 500
calorie deficit and you finished your cut at 1,800 calories, a ten percent increase
would only add 180 calories back to your intake, and so you’d still be in a 320 calorie deficit
overall. So if you’ve already reached the level of
leanness you were after, then a slow drawn-out approach like this is only gonna delay the
amount of time it takes to get your metabolism re-elevated and your hormones and your appetite
back in check. So instead of slow reverse dieting, a much
better approach in most cases is to just go right back to eating at your calorie maintenance
level once your cut is over, because that way your body can get back to functioning
at its peak as quickly as possible. And by definition your calorie maintenance
level is whatever amount you require to maintain your current weight, so as long as you calculate
it properly you don’t go overboard you’re not going to be in danger of suddenly gaining
a bunch of unwanted body fat. Now, that sounds simple enough on the surface
and ultimately it is, but one key thing to remember is that your maintenance level at
the end of a cut is not going to be the same as it was at the beginning of your cut. For example, a lot of people will start off
with a maintenance level of, let’s say 2,800 calories, they start cutting at 2,300 calories,
they end the cut at 1,900 and then they just jump right back to 2,800 or even up to 3,000
or more if they’re trying to bulk. The reality is that your maintenance level
is a moving target, it’s not a static number that never changes. And as your calorie intake goes up or down
and as your body weight increases or decreases your maintenance level is also gonna change
along with it. So once your cut has ended, because you’ve
been eating less and you now weigh less, your maintenance level is gonna be lower as well. Now, there’s no perfect way to calculate this,
no calorie calculator is a hundred percent accurate, it’s always just an estimate, so
keep that in mind, but one way you can go about this is to base your new maintenance
level off of your previous rate of weekly weight-loss. For example, if you were losing roughly one
pound per week in the last week or two of your diet that would represent roughly a 500
calorie deficit, since one kind of fat contains about 3,500 calories. So in that case you could just add 500 calories
back to your daily intake which should put you right around your new maintenance level. Now, if you’re not able to figure it out that
way the other option is to just use a preset calorie calculator. So either a basic multiplier of your body
weight in pounds multiplied by between 14 to 16, going with the lower or higher end
depending on your weekly activity level. Or you can also use the Harris-Benedict formula,
or the Katch-McArdle formula if you know your body fat percentage. And I’ll outline all three of those in the
description box below that you can check out for reference. Whichever method you do use, keep in mind
that you’ll probably see a small amount of immediate weight gain once your calories do
go back up. And this is mainly just from increases in
water retention, muscle glycogen, and from just having more food in your system in general,
so don’t be alarmed by that because it’s completely normal once you start eating a bit more after
a period of dieting. So, go ahead and give that initial increase
a few days to settle in and then just monitor the scale to find the intake that causes your
body weight to stabilize, and at that point you’ll know that you’re eating right around
your new maintenance level. And then from there what you should do next
just depends on your personal goals. If you’re happy to maintain then you can just
leave things as they are, or if your next goal is to bulk up and gain more muscle you’ll
want to add a small calorie surplus on top of your new maintenance intake, which would
be around 200 to 300 calories for somebody who’s still in the to intermediate stages
of lifting, 300 for a beginner, and about 200 or so for an intermediate, that would
be about right. Also remember that once you do increase your
calories after a cutting phase, your metabolic rate is gradually going to climb higher and
higher as your fat burning hormone levels come back into balance. So even though your initial maintenance intake
might seem a bit low at the start you should be able to gradually push it higher and steadily
consume more food as the week’s go by while maintaining the same level of leanness. So, I hope this was helpful, guys. Just remember that the end of your calorie
deficit is not the end of your fat loss program because losing the initial fat is only one
part of the equation and what you do afterwards to maintain your results is equally as important. So, thanks for watching. If you do want to get a complete step-by-step
roadmap that covers all aspects of proper nutrition for losing fat and building muscle,
not just the post diet period but the entire process in general, along with fully structured
training, meal plans, and supplementation plans as well, to fully maximize your progress
over the long term, you can grab my complete Body Transformation Blueprint program by clicking
up at the top of the screen or by visiting www.BTBlueprint.com. For those who are new to the channel, my brand
new science-based pre-workout fish oil and multivitamin are also now available over at
www.RealScienceAtlethic.com, the link is in the description. And make sure to hit that like button, leave
a comment and subscribe below, if you haven’t already, to stay up to date on future videos. Thanks for watching and I’ll see you in the
next video.

50 thoughts on “1 Fat Loss Dieting Mistake That Ruins Progress

  1. Your information Sean is gold, please keep going, I wish I knew this when I reached my goal the first time, would save me years

  2. I made some glute gains in my recent bulk. I’m gonna cut about 10-12 lbs and wondering what’s the best way to keep the glute gains. HIIT CARDIO?

  3. I'm proud to say I'm not a part of the demographic who has gained back weight during the cut, but I have to say I seem to be stuck. I cut 51 pounds from 251 and I'm eating around 2200-2300 calories and maintain ok, but it feels difficult to cut below 200 calories which is what I feel is needed for me to continue. Also cause I can't say I have a lot of muscle mass. Lower weight, lower maintenance, and I'm not sure about the metabolism.. I also practice I.F. and also just finished a 48 hour fast. I was planning on a 72 hour, but I caved in.. Feels good though, considering that I know I ate too much over Christmas time.. Anyways, not sure what to do cause I don't lift like I need to yet (budget issues) and it 's difficult for me to adhere to a caloric deficit of under 2000 calories. Maintaining at about 200 pounds though, which is a good thing for now as opposed to gaining weight.. (I ALWAYS gain back some weight over the winter.. and then cut it when spring comes along..)

  4. Hi sean, just stumbled onto your video. Your explanations are on point. Im glad i found u. Warmest regards from singapore😘💪

  5. Ahh did this mistake multiple times when I was young and misinformed. I started dieting at 14 years old , 6 months I lost all the fat , only to gain in in couple of months…. and this continued until last year when I started reading , watching and learning about fitness, nutrition and exercise. Now I just follow my nutritional plan and aim for that long term athletic body. Recently I realised that the body can only change so much in a couple of months. Thanks for all the great info Sean you helped a bunch 🧡

  6. When looking to track weight stabalization, what is the range to look for since checking weight in the morning will also never be the EXACT same , if it ranges by a very small amount for a few days, like around 169-168 for a few days is that a safe sign that I'm maintaining properly. Since you know factors like sometimes not having morning bowel movements slightly change the outcome.

  7. Really great info but now to do it. I find it actually easier to lose the weight than trying to hit the magic number to maintain. Has to do with goal setting I guess. when losing we asrn't as aware of how many calories we're eating so long as we lose weight. But we have to be more accurate in maintaining.

  8. Seany, do you do kendo with that dying,deadly and wooden corner plant! Post video please it would be Sah-Weet and a great instructional workout plan.

  9. This actually happened to me. Couldn’t handle the post-diet physique lol. I lost my abs and the ab veins disappeared. Now still on my bulk to get even bigger, but it has been definitely a grind

  10. Hi Sean,
    Been watching your videos for years! I think you're, without a doubt, the best source of valuable information for everything fitness-related!
    I'm leaning towards going straight into eating at maintenance post-diet. When I eat at this newly calculated maintenance, do I need to increase the calories from a specific macronutrient such as Carbs? I believe Lyle McDonald mentioned Carbs should be minimum 120-150g in order to help with Leptin levels.


  11. Hello Sean I have a question that I cannot believe I couldn’t find an answer for online, so I am cutting at the moment and I had like 750 calories below maintenance that I didn’t use yesterday, can I carryover those unused calories to today but still be in caloriec deficit?

  12. Sean,

    My maintenance is 1950.

    I start bulking with 2100.

    Question is, when should I start adding more. Every 2 weeks or a month? thinking about adding 100 calories every 2 weeks till I go from 140 to 165. Is that reasonable?

  13. Love your honest vids Sean! I honestly don't know how you speak so fluently and flawlessly without almost any cuts. Serious question though: are "0 cal" water drinks setting back my fat loss? By 0 cal drinks I mean things like sucralose and acesulfame-potassium filled sparkling water. Despite having 0 calories, does constant sucralose intake affect fat loss?

  14. Were you eaten by Godzilla or smothered to death by Geisha Girls or C All of the Above? If you are a ghost did you at least go down with your Kendo Self Defense Skills?

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