Today, Hannah Pointer from Macrohabits is back on the blog to discuss her body transformation and experience with reverse dieting. We’ll soon see what exactly that is, but in the meantime, if you missed Hannah’s first article on the benefits of castor oil patches at night, you can read it here.
After her own journey of excessive cardio and calorie restriction, Hannah discovered the benefits of eating more and exercising differently to get the results she wanted. As you can see, she achieved them.
In this article, you’ll learn the science behind reverse dieting, how to know if it can work for you, the results you can expect, and how Hannah and her qualified team can help you.
If you’ve been dieting for a while but find yourself stuck, still searching for the slim physique you’ve worked hard to achieve, this article is for you.
With that, let’s welcome Hannah to the blog.
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How Reverse Dieting Can Transform Your Body: The Ultimate Guide to Boosting Metabolism and Achieving Lasting Results
My name is Hannah Pointer and I am the founder of Macrohabitsa macro-nutrition coaching company that I created 4 years ago.
Before starting MacroHabits, I was a personal trainer working in a studio and I came home every night feeling like I wanted to do more. I loved personal training, but I didn’t like feeling limited in my personal and professional development at the company I worked for.
I had a strong ambition and wanted to help people achieve their goals in the world of health and wellness. And I’ve had my own diet and exercise journey, which led me to macro tracking and reverse dieting. I grew up playing sports and after getting injured I focused on running and limiting calories to stay in shape. It left me exhausted and constantly searching for a number on the scale or a pant size as I battled inherited genes.
After tracking the macros associated with reverse dieting, I saw how it changed my physique, my mindset around eating, and my overall relationship with food for the better. And I wanted to bring these positive experiences to others.
Just to put things in perspective:
Throughout my time tracking, I lost over 8% body fat, or 25 pounds, and increased my calorie maintenance to over 2,000 calories. And I’ve never felt better. So one day I woke up, gave my two weeks’ notice, and made the decision to move back home with my parents to start my own nutrition coaching business.
While I was getting my nutrition certification, I knocked on doors selling solar energy to make money during the transition. A month later, I started my business. From my experience in the personal training industry, I knew that most girls lack energy, do too much cardio, get super fired up, and end up stuck in some type of calorie deficit.
There were so many fitness and workout platforms, but there wasn’t enough advice on how to properly fuel your body, and especially reverse dieting.
I knew that telling people that eating more to lose weight or see changes in body recomposition wouldn’t be an appealing approach, but I knew from my own experience and training that it was the missing piece in the journey of so many dissatisfied people. I wanted to reorganize and eliminate the negative connotation of the classic term “mass gain” and educate about metabolic reactivation.
What is a reverse diet:
Reverse dieting is a nutritional strategy in which you slowly and gradually increase your calorie intake after following a period of calorie restriction. One important thing to note is that tracking calories and tracking MACROS are two different things.
You can track and hit your calorie count with anything, but when tracking macros, you need to be much more strategic with the foods you choose. Each macronutrient has a role in your body and plays a role in fat loss, building lean muscle, and overall positive body recomposition.
Reverse dieting aims to help boost your metabolism after it has slowed and adapted during a calorie restriction or dieting phase. When you restrict calories for an extended period of time, your body adapts by lowering your metabolic rate and reducing your energy expenditure, which then makes it more difficult to lose weight.
Gradually and steadily increasing your macro divisions over a period of time can help restore leptin and thyroid hormone levels, boost your metabolism, improve your relationship with food, regulate hormones, and can help see more positive physical changes than if they remained in deficit.
The goal of reverse dieting is to help the body adapt to higher calorie levels without triggering rapid weight gain, which can often occur when a person abruptly returns to their normal eating habits after a strict diet or low calorie deficit.
How to know if a reverse diet is your next step:
+ you have been consuming the same number of calories for an extended period of time
+ you are hungry all the time, you wake up in the middle of the night hungry
+ constantly thinking/stressing about food (noise of food)
+ constipation
+ excessive bloating
+ low body temperature
+ chronic fatigue
+ acne breakouts
+ loss of periods / irregular cycle
+ loss of libido
+ brittle hair/nails
+ abnormal joint pain
+ feeling moody/irritable
Signs that your metabolism has slowed down:
+ reach a plateau in weight loss / body recomposition
+ feel tired
+ low energy levels
+ difficulty sleeping
These are all signs that your body has adapted to fewer calories.
The key to success is eating more of the right foods, along with proper movement, recovery, balance, and small habits. Four years later, I have a proven methodology that has worked for thousands of men and women. I have three incredible certified coaches and we have hundreds of testimonials.
And 2 years ago, I launched workout programs and created a platform from scratch that shows the importance of balance when it comes to following macros with a flexible approach.
SERVICES TO HELP YOU WITH YOUR FITNESS GOALS:
1:1 training
It is a 12-week 1:1 coaching program that is most successful because clients are set up with a personal coach who meets with them regularly, listens to them, provides advice and teaches them how to achieve their macros, manage difficult situations associated with food choices, and guide them on food choices and macro calculations – all designed to support a successful and lasting transition to changing perceptions and behaviors that support a healthy lifestyle. It is a program focused on the mind, body and spirit. If you feel good mentally and emotionally about what you’re doing, your body will follow suit.
There are no weights in any of my programs.
We measure customer progress with progress pictures, measurements, how your clothes fit, energy levels and other factors. You have a phone coaching meeting every 2 weeks with your personal coach to review progress photos, set weekly goals, answer questions, address any concerns, adjust macros, and develop an overall game plan for the next two weeks. Our motto is “2 weeks out of 2 weeks”. Your personal coach is there to assist you, guide you and help you by SMS, communicating with you MF, from 9 a.m. to 5 p.m. Our goal is to help our clients succeed in achieving their macro goal while living life and practicing intuitive eating times and days when the occasion calls for it.
We encourage date nights, weekends away and celebrations throughout the 12 weeks. It’s not about “12 weeks of perfection.” This is a real-life 12 weeks where you learn how to track macros with a lifestyle approach so you leave the 12 week program with all the tools in your toolbox needed to tackle any future occasion. There is a beautiful balance that can be achieved with macro tracking and intuitive eating, and it is the foundation on which MacroHabits is built.
Independent plans and guides
For clients who don’t feel they need 1:1 coaching, I offer 4 types of independent plans, paired with different guides for those who just need macro support when it comes to reverse diet, maintenance and deficit plans.
Training programs
Alongside my nutrition programs, I also have 6 different workout programs available online, all aimed at improving, toning and keeping inflammation low. There are programs for those who prefer at-home workouts with basic equipment like dumbbells and bands, and there are more advanced programs for those who train in a gym and have access to cables and equipment. There is something for all fitness levels.
If you don’t know where to start, I have a form on my website where I will send you a detailed questionnaire to fill out. Once I receive all of your information, I will give you my professional recommendation of where to start based on your starting point, goals, and average calorie intake. All this information can be found on www.macrohabits.com.
Who can join MacroHabits?
MacroHabits is for men and women at all stages of life, although you must be 18 and over to participate in one of my nutrition programs. If you are postpartum, we encourage you to start 6-12 weeks postpartum. We are currently booking the 12-week 1:1 program for February! All independent custom plans are sent within 72 hours of purchase, and if you purchase a workout program you get immediate access for life. I don’t use fixed ratios, repetitive plans, or general calculations when it comes to writing macro plans. Your success is my success.
I believe in the power of personalization, and none of my plans or programs are “one size fits all”. There’s more information about what I’m doing, my personal transformation, ‘what I eat in a day’ videos, customer testimonials and my general tips on my Instagram, ‘macro_habits’. All nutrition and workout programs, plus other information general information, can be found on www.macrohabits.com.
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Be sure to follow Hannah on Instagramlisten his episode in the seriesand discover his first blog article on castor oil patches.
x, The Skinny Confidential team
+ The advantages of bodybuilding for women.
++ Find Lauryn’s exact workout plan here.
TRANSFORM YOUR BODY:
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