In Part 1 we talked about WHY one would increase calories and in Part 2 we discussed HOW to increase calories.

We find this is often when the coaching stops. We feel like this is when the coaching is just beginning! 

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- so in our final episode of our Reverse Dieting series we dive in to just that!

Interested with working with us? August enrollment is OPEN!  You'll get private weekly coaching based on your goals and needs using the science behind nutrition and the psychology behind dieting to support your custom nutrition program!

In Part 1 we talked about WHY one would increase calories so in Part 2 we are discussing HOW should we increase calories?

Context is always key in determining any nutrition plan but here is a loose guide as to how to reverse diet out of a calorie deficit towards your maintenance level of calories.

Reverse Dieting Example:

An individual has been intentionally, or unintentionally, eating 1,200 calories per day for an extended period of time.  Their calculated BMR (basal metabolic rate) is 1,400 calories and their TEE (total energy expenditure) is 1,840 calories.

August 1st: 20% increase from 1,200 calories = 1,440 calories/day

August 15th: +100 calories = 1,540 calories/day

September 1st: +100 calories = 1,640 calories/day

September 15th: +100 calories = 1,740 calories/day

October 1st: +100 calories = 1,840 calories/day

October 15th: continue averaging 1,840 calories/day for an extended period of time

The length of time varies depending on the individual and the signs that lead them to needing a reverse diet.

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com

When is a good time to increase caloric intake? 

Any of these hit home?  Take a listen to learn if you should be increasing your calories

At The Diet Doc Movement, we don't only work with individuals looking to lose body fat.  Much of our consulting is centred around improving overall health, eating habits and the relationship we have with food --- www.thedietdocmovement.com

You've invested in your health.  You feel strong, healthy and happy.  You've gained confidence not only in your body but in your ability to navigate food.  You've gained a wealth of information about nutritional science and a deeper understanding of your Self.

Unfortunately, from the outside perspective, the comments that flood in after a wellness journey are typically around your aesthetic.

We've asked etiquette coach and Positively Proper blogger, Alexandra Bitonti, to help us navigate the comments, compliments, and critics while dieting.

80/20.... consistency > perfection.... structured flexibility..... what does all of this really mean?

Lasting change doesn't happen overnight.  Being perfect isn't sustainable.  Take it from one of our favorite wellness professionals, Jordan Syatt...

"I'd rather you hit your nutrition 80% than 100% because at 80% you can enjoy yourself without obsessing over every damn calorie. Your progress will be slower.  But it will also be more sustainable & enjoyable.  Being 100% on point with your nutrition isn't perfect.  It's prison."

Take a listen to this episode if you're tired of chasing perfection.

Take a listen to this episode if you're tired of falling off the bandwagon.

Take a listen to this episode if you're ready to find a permanent solution.

We'll give you a hint of what that solution is now.... CONSISTENCY.

This is a question we get A LOT!  And it's an answer we don't have until we have a lot more information from you!

What's working?  What's not working? What are your goals? How's your energy? What's your lifestyle like?  Work schedule?  Workout regimen?

Not to mention.... your height, weight, age, gender, health history, medications.......

Regardless of the above answers, you have to know where you are starting in order to get where you want to go so take a self audit.  Track your intake without any changes for a full week.  Start with calories.  Add them all up and divide by 7.  That's your average daily intake.  From there, make small, sustainable adjustments to start the process towards your goal(s)!

Need more help specifically tailored to your goals?  Hire a qualified nutrition professional.

If this process is seemingly difficult for you, take a listen to How To Weigh Yourself!  Or in some cases... not weigh yourself.

We invited The Diet Doc's founder, Dr. Joe Klemczewski, to explore the physiology behind bioelectrical impedance analysis scans.

bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'

If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.

If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

We invited our Health Psychology, Dr. Kori Propst, to explore the psychology behind bioelectrical impedance analysis scans.

bioelectrical impedance - 'Resistance to electrical current as it travels through body fluids and tissues. Its measurement is used in body composition analysis to determine total water, lean mass, and other body components. The results may vary with ambient temperature and humidity, the subject's hydration, and other variables.'

If you are in the Lima, Ohio area you can schedule an Evolt reading at Anytime Fitness - Lima; contact Alexa Miller for details.

If you are in the Charlotte, North Carolina area you can schedule an Accuniq reading at Anytime Fitness - Kannapolis; contact Meredith Reiber for details.

When you're on, you're on & ALL IN!  But when you're off, you're not only off but you decided to light the plan on fire, eat all the foods and decide "oh-what-the-hell-I-will-just-start-again-on-monday."

This ring a bell for you?

Take a listen to learn how Flexible Dieting teaches us that your diet isn't something that should feel like and on-again-off-again relationship.