Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred with M.

Each week we'll talk all things nutrition, training, and mindset.

You'll be able to take my tips and strategies and apply what you learn to see results

with both your body and your mind.

So without further ado, let's jump into the episode.

What's up guys and welcome back to another episode of Empowered Radio.

Today we are going to talk about reverse dieting.

So it is fall, y'all.

Everybody is in the mood to reverse, get to maintenance calories before all of the fun

holidays.

So we are going to dive deep into reverse dieting and talk about what it is, when and why

you reverse diet, how you reverse diet.

So when to stop, how to know when you're at maintenance calories, and then we'll touch on some tips and what to expect

and things that I typically see from clients when they reverse. So what is a reverse diet? So it is

the process of bringing your calories up to maintenance levels and it's commonly done after a

dieting phase. So essentially when you diet, your metabolism will downregulate and this is where

your body becomes more efficient with the calories you're giving it. So a lot of this is directly

related to reductions in meat. So non-exercise activity thermogenesis. So this includes

things like general movement throughout the day, the steps that you take, fidgeting,

sitting versus standing, things like that. So essentially the fewer calories that we take in, the more our bodies will slow down

these things in order to conserve energy. So because of these metabolic adaptations, when you're

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