You worked hard to lose the fat. Now comes the part almost nobody prepares you for… Keeping it off.In this episode, Ashley and Kathleen walk through exactly how they help clients transition out of a fat loss phase without immediately regaining weight. Ashley also shares about how she has maintained her 10+ lb fat loss from earlier this year, now 4 months later, using the Transform method.You’ll learn why maintenance is actually harder than dieting, how to slowly increase calories without unnecessary fat gai...
You worked hard to lose the fat. Now comes the part almost nobody prepares you for… Keeping it off.
In this episode, Ashley and Kathleen walk through exactly how they help clients transition out of a fat loss phase without immediately regaining weight. Ashley also shares about how she has maintained her 10+ lb fat loss from earlier this year, now 4 months later, using the Transform method.
You’ll learn why maintenance is actually harder than dieting, how to slowly increase calories without unnecessary fat gain, why your hunger hormones take months to normalize, what reverse dieting should actually look like, and why most people should spend far more time building maintenance calories than chasing another calorie deficit.
If you’ve ever finished a diet only to gain the weight back a few months later, this episode is for you!
In this episode we discuss:
• Why fat loss isn’t really “finished” when the diet ends
• The biggest mistake people make after losing weight
• How leptin, ghrelin, and hunger change after dieting
• Our week-by-week reverse diet strategy
• How to increase calories without panicking over the scale
• Why maintenance calories are a range, not a single number
• Water weight vs. fat gain
• Why maintenance should be your long-term goal
• Building muscle after fat loss
• When to start another fat loss phase (and when not to)
Time Stamps:
00:28 Intro: Fat loss isn’t the hard part
02:10 Why most people regain the weight
05:10 Fat loss isn’t over when the diet ends
07:29 Hormones and lab work after a calorie deficit
16:06 What transitioning back to maintenance actually means
18:50 Our week-by-week reverse diet strategy
24:47 Water weight vs. fat gain after dieting
28:55 Why maintenance is the hardest (and most important) phase
39:46 Why we increase calories slowly instead of all at once
51:22 What to monitor during maintenance
56:08 Why scale weight doesn’t tell the whole story
58:40 The psychology of maintaining weight loss
1:00:42 Choosing your next goal after fat loss
1:11:37 Why strength training matters more than endless cardio
1:30:42 How Transform guides clients through fat loss and maintenance to keep the weight off_____________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063_____________________________________________________________
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