141 | The Power of Reverse Dieting with Megan Hardy

In this episode, I welcome Megan Hardy, the founder of Fitness Uncharted, for an in-depth discussion on reverse dieting—what it is, how it works, and how it can help you eat more while still achieving your fat loss goals.

If you've ever wondered how some people seem to be able to eat more food while still losing fat, this episode dives into the nuanced science behind metabolism, calorie deficits, and strategic calorie increases to support long-term, sustainable fat loss.

What You’ll Learn in This Episode:

• What reverse dieting actually is (and what it is not)
• How eating more can sometimes help you lose weight
• The three most common responses people experience when reverse dieting
• Why long-term calorie restriction can slow down your metabolism—and how to fix it
• The impact of chronic under-eating on energy, hormones, and fat loss
• How to reverse diet properly without unwanted weight gain

Key Takeaways:

1. Reverse dieting isn’t magic, but it’s a powerful tool. Gradually increasing calories can help restore metabolism, energy, and performance without unwanted fat gain.
2. Metabolism adapts to what you give it. Eating too little for too long slows down your metabolism, making fat loss harder over time.
3. Not everyone responds the same way. Some people can eat more and lose weight, right away while others maintain or gain slightly—your response depends on various factors.
4. Strength training is essential. Building muscle makes reverse dieting more effective by improving metabolic health and increasing caloric tolerance.
5. Patience is key. Reverse dieting takes time, but it’s an important strategy for long-term fat loss and maintenance.

Reverse dieting is a valuable strategy for anyone who has been stuck in a cycle of chronic dieting and low energy. By gradually increasing your calorie intake, you can rebuild your metabolism, restore hormonal balance, and set yourself up for long-term fat loss success. It’s not an overnight fix, but with patience, proper strength training, and a focus on sustainability, you can, in fact, have your cake and eat it too. If you’ve been struggling with low energy, stalled weight loss, or frustrations with restrictive diets, reverse dieting might just be the missing piece you didn’t know you needed.

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Connect with Megan: The Muscle Makeover Podcast | Follow Megan on IG

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG