Gone are the days where you finish a diet only to regain the weight, or more. We know better now, so we can do better now.

A post diet diet is something I’ve been using in my coaching practice so here’s a few things to consider if you’re doing this solo!

Hunger

You’re gonna want to keep eating… even if you’re full. Use the hunger and fullness scale to determine the difference between head hunger and physical hunger.

Don’t Go All Out

The food will always be there, you don’t need to cram it all in because you haven’t had it in 8, 12, 16 weeks, etc.

Reverse Diet

Increasing your calories slowly over time will help keep you from regaining all the weight back. I usually start with carbs.

Keep Training

Your body will use up those extra calories and you can continue building muscle!

Gain Perspective

Look at your reverse diet as part of the process and approach it with the same diligence you started with.

Do what is sustainable for you!

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Coaching: Apply here!

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Successful dieting is a little more nuanced and individualized than what’s easily shared here in a short blog post.

But generally, I recommend avoiding extremes and black & white thinking when it comes to dieting.

Ease your way in, with small sustainable changes that add up over time, and ease your way out into a healthier version of your previous lifestyle.

In the beginning, Fit “fun food” into your macro ratios as needed. Go ahead and sub that potato with a bowl of cereal… If it helps you adhere to the overall plan then go for it.

In the middle, Eat “fun foods” in moderation, but make an effort to Start including more whole foods like fruits, veggies, and animal based proteins.

Towards the end, Choose mainly whole foods that are packed with nutrients- like fruits, veggies, and animal based proteins that’ll keep you full and fueled.

After the diet, If you’ve hit your goal and are ready for more flexibility, transition back to eating “fun food” slowly instead of going all out on the foods you’ve missed.

What’s something that you keep in your diet, no matter what phase of nutrition you’re in? Mine is froyo!

Ready to start your plan and make real sustainable progress towards your goals?

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Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

I’m a big believer of tracking for a short period of time, learning about your food, and creating better behaviors around your nutrition.⁣
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But before you throw in the towel, consider if you’re actually ready to stop tracking macros.⁣
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𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐠𝐨𝐚𝐥 𝐨𝐮𝐭𝐬𝐢𝐝𝐞 𝐨𝐟 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞 like losing fat or gaining muscle, it’s going to require a little more attention to detail. If you’re hanging out at maintenance, you can ease up on tracking. ⁣
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𝐇𝐨𝐰 𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬? ⁣
Are you building sensible meals, eating at regular meal times, eating fruits & veggies? Or are you winging it everyday and only hitting protein with yogurts, powders, bars, snacks, etc?⁣
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𝐈𝐬 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐭𝐡𝐞 𝐨𝐧𝐥𝐲 𝐭𝐡𝐢𝐧𝐠 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐎𝐍 𝐭𝐫𝐚𝐜𝐤?⁣
If the answer is yes, then consider meshing macro tracking with intuitive eating. Work on blending what you’ve learned, and habits you’ve created with hunger and fullness signals so that eventually you won’t be tracking what you eat.⁣
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𝗪𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐭𝐫𝐚𝐜𝐤?⁣
If you think that you’ve gone “off track” because you didn’t follow the plan perfectly, then you’ll end up thinking “might as well say screw it” and eat everything. Try to not be so rigid and let extremes dictate your diet.⁣
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𝐇𝐚𝐯𝐢𝐧𝐠 𝐚𝐧 𝐞𝐱𝐢𝐭 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝐰𝐢𝐭𝐡 𝐚𝐧𝐲 𝐝𝐢𝐞𝐭 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭.⁣
You can get more info on this in my Savage Body Ebook. It’s included in the Breakthrough Blueprint and the Warrior Program.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

During the summer, we lose a ton of water through sweat. so remember to cool down and replenish those stores.

The more water you drink, the better your digestion will be. That’s because water helps transport all the nutrients from your food throughout your body.

If you do any kind of high impact activity like running, boot camps, or CrossFit, then you’ll want to stay hydrated and keep your joints cushioned.

As a bonus, drinking water will keep your skin looking great too!

Shoot for half your body weight in ounces, at minimum!
Set a timer to remind you when to drink up.
Grab a large jug so that you see how much you need to drink.
Or bring a few bottles with you on the go.

Just get into the habit of hydrating consistently.

Your body will thank you for it!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com