REVERSE DIETING...Can You Fix A Slow Metabolism?

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TIMESTAMPS:
Intro - 0:00-2:27
Diets, Reverse Dieting, and Metabolic Damage - 2:27-3:29
Who Does Metabolic Damage Affect? - 3:29-5:46
What Is Yo-Yo Dieting? - 5:46-6:33
How Can We Fix Metabolic Damage? - 6:33-8:12
Two Approaches to Reverse Dieting - 8:12-9:15
Diet Recovery - 9:15-11:16
What Happens When You Eat More Calories? - 11:16
Set Point Theory - 11:44-12:10
Settling Point Theory - 12:10-13:45
My Advice for Dealing With Recovery - 13:45
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THE SCIENCE OF METABOLISM: • The Science of Metabol...
METABOLIC DAMAGE: • METABOLIC DAMAGE...The...
IG LIVE W/ ELENA: / ctxhsw4lfxq
OTHER VIDEOS YOU MAY FIND HELPFUL:
Running For Weight Loss: • RUNNING FOR WEIGHT LOS...
Running to Get Lean: • RUNNING TO GET LEAN…Mu...
RESOURCES:
pubmed.ncbi.nlm.nih.gov/12582...
myscp.onlinelibrary.wiley.com...
pubmed.ncbi.nlm.nih.gov/11126...
pubmed.ncbi.nlm.nih.gov/22065...
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[@amieweisg9945]

I cried watching this. Im so frustrated with food and I want to give my body the love it deserves. I feel more confident after watching this though that I can do it, and will eventually get to a good point if I keep doing what I'm doing and listening to what my body needs instead of depriving it for no good reason. Thank you Abby.

[@naraekeum1133]

I struggle with eating disorders and I feel you from the bottom of my heart. Reading your comment made me want to keep trying as well. You are right, you deserve so much love! I hope you get through this and become even stronger.

[@eshwar6969]

first world problems 👏🏾 meanwhile there's kids in my country who are starving everyday

[@SweetAsCandy456042]

@@eshwar6969 anyone even those who starve cam have a eating disorder as it becomes a mental addiction. I dont have one but i was diagnosed with binge eating at 10-12 years of age now that may be 1st world problems if 3rd world struggle with not having enough foot to binge eat a little days worth or more of food to eat all at once.

[@IbarraAlejandro]

​@@eshwar6969 And? Is isn't our fault you and ppl from ur country should be doing something to fix the problem or the PRESIDENT don't u have a president there where you live? Even if ppl donate it doesn't help cause lt wont last forever. So nothing to do with us how can u complain then or blame other countries?? that's nonsense.

[@Lindz0928]

How did it work

[@holliedavies2327]

I finally managed to reverse from 1800 to 2400, gained 4kgs but measurements stayed the same and i can lift more! I did it through 100kcal increments every week. It is possible people!!

[@abbypollock]

YES!! These are the wins we love to hear 💛🙏

[@yhsarfaty]

Is it 100 kcals a day or week? It always gets me confused.. because that would be 100/7 = very little calories to add in a day. Curious to hear how you went about it!

[@holliedavies2327]

So week 1 i started as norm 1800 each day, week 2 i go up to 1900 and monitored my weight and how i felt, if they scale didnt do massive jumps i went up again the next week etc, if it did a big jump or i was struggling, say on 2200 id stay at them for the week after to. I only weighed myself for use as data i didnt let it affect my judgement, hunger/food focus was my judgement for upping calories more! I hope this is helpful for anyone!

[@elyseirwin2587]

How do you know when to stop adding calories?

[@holliedavies2327]

When you either start gaining to fast or you are struggling to eat all your food

[@cassandruhhh]

Just wanted to stop and say thank you. Your videos have helped me to realize my eating is disordered, why my body is reacting with weight gain and not loss, and why I lost my period. Your informative videos actually helped me and my doctor to realize the cause of my health problems. Thank you so much for all the hard work and research you put into your videos! You have no idea how many people you’re helping. I can’t wait to share once I’m further into my journey!

[@child_of_god_4836]

I really needed to hear all of this. I can tell myself the truth of what I need to do, but then fall off track. Sometimes hearing the truth from someone else gives me a great sense of conviction, also much needed. Thank you Abby!!

[@mal-z8697]

Thank you so much for sharing. I'm currently dealing with this and the weight gain is extremely hard but this video is exactly what I needed to not go back to square one when things feel uncomfortable. "you can always get lean, focus on pressing that reset button, healing your body, and you'll have more opportunities in the future to make healthy and sustainable changes" is THE message I needed to hear, I'm literally going to write it on a sticky note and put it up in my room.

[@excellenceeducation9324]

I've been eating around 400 and 600 kcal a day for a long time now and I can tell you something: I've gained weight! I was sooo frustrated! Yesterday a nutritionist gave me a diet plan that consists of 1500 kcal a day. It'll be something new for me, we'll see how it goes!

[@tiffanycornish9230]

I've been doing the same! How is it going now?

[@florenciatapiola5941]

@@tiffanycornish9230 Hey! It's me, different account. I lost 2 kg! 🙌

[@tiffanycornish9230]

Did you start off gaining?

[@florenciatapiola5941]

@@tiffanycornish9230 Yeah.. and it really sucks. I just wanted to throw in the towel😔But I guess doing a lot of exercise is key for me!

[@keriannakrebushevski3183]

Abby "do you regularly have enough energy" *me side eyeing my third cup of coffee*

[@1ARGS2020]

LOL. I 👏 feel 👏 this 👏

[@violakarl6900]

it's crazy that this is the case for the majority of the world.. either tea, coffee or sugar that keeps us going.. and then we wonder why we have hunger flashes and binge. i witnessed people blaming their fatigue on the carbs they just ate - forgetting they've been sleep deprived for the last decade and living of of 3 -10 cups of coffee per day and hadn't eaten anything else that day besides this small croissant. of course you're tired cause carbs.. duuuh 🙄

[@ava4830]

Lord yes. It's a very useful tool. Not just as a pick me up but as a warning from your body. When I really need it to function I know I need to take it easy for a few days because I am too close to over doing it (it being work, training, life etc, you get it)

[@SuraiyahFitness]

I don't drink coffee much, but I recently learned about sea moss. I've been hearing that it helps with your gut health and reducing inflammation in your body, and because of that, it helps increase your energy

[@justpeachy242]

Thank you for the video!! This is 100% me. I didn't even realize it, but 2 cycles of intense dieting definitely had its toll on my body. I had a nutritionist tell me to reverse diet in January, but I was scared & didn't listen to her. I finally tried it after another 6 months of no progress. I added in an hour of sleep every night & bumped my calories up from 1400 to 1700 & I lost 4 lb. in a month! It's so crazy to think that what I was scared of was actually holding me back from my goal. I wish I reverse dieted months ago!

[@dsenakaplan]

oh thanks for your helpful comment, you encouraged me. you mean you increaesed your daily calorie and you lost weight?

[@justpeachy242]

@@dsenakaplan Yep I did. Seems counterintuitive I know.

[@courtneynielsen2683]

@@justpeachy242 I'm trying to go from 1330 calories up to 1790 and I'm so scared! You gave me hope. Did you strength train or do cardio as well?

[@justpeachy242]

@@courtneynielsen2683 I get it! I was terrified, but had so much trouble sticking to my deficit that I had to change it. I'm doing strength training 4x a week & spin class 2x a week plus getting my steps in. 2 rest days on the weekends. Every body is different though! So experiment & see what works best for you.

[@courtneynielsen2683]

@@justpeachy242 Thank you so much!!

[@user-lp4nu9ks7g]

Exactly. I changed my body composition by stopping dieting and training better (focus on improving performance in explosive movements as well as in the weight room). I am currently 52 kg, 3 kg more than I used to be while being leaner and less hungry. My parents say that because I am leaner with more muscle I am less healthy but this is far from the truth. Appearances don't tell the whole story.

[@carrl8832]

Muscle is essential for health, for so many reasons. The main thing that you want to watch out for, though, is that too low of a bodyfat procentage in woman can cause hormonal imbalance (lack of period, long term thyroid damage, etc). Other than that, however, i agree with you fully 🤗 Congrats on your progress and be safe and healthy :)

[@umaimasiddiqui7376]

Can you please tell me how did you get Lean?? I'm trying to be lean but I gained due to my eating disorder andd that's 11 kilos total. I now want to get lean not focusing on scale anymore But idk how to start, as an Asian we girls have that bigger bone structure and get the fat especially around our bottom area

[@user-lp4nu9ks7g]

@@umaimasiddiqui7376 getting lean for me was unhealthy as I was even leaner (lowest bf percentage around 15% which is unhealthy for a woman) and did it in unhealthy way. I wrote this comment after gained bf and muscle and got to 20 % at least still really lean. Because of my unhealthy methods I would advise you to enter a small calorie defficit and lift weights because it will help you create shape. The lower body area will be the last that will lose fat. I know it from experience that if you try to get rid of all of it you will have to get too lean overall, something that I woudn't advise

[@MOON-pe4jm]

I been at a calorie deficit for about 3 months and with a two week break at my maintenance calories. My maintenance calorie based off of my tracking my calories exercise and how much i lose and how quick or slow. My maintenance calories is at 2,400. I try to just make sure my body cant get use to one thing. I eat more one day. I eat smaller the next. I then do random excess days. And also random weeks where i eat at maintenance. Its working for me. Ive lost slowly but im proud of it. I have lost 10 pounds and have 30 more pounds to go. And then my lifting journey begins

[@lorenal6137]

I appreciate the way you shared this information. You, not only, sound knowledgeable and confident, you don't give advice outside your area of expertise, and you support your point of view with some background of your research. Thank you for being clear, well spoken, eloquent, and to the point. You DO NOT speak too fast. Message was clearly understood. BTW, you look amazing. Keep it up!!!

[@jillianr.2505]

And, I love all of you. I’m 1.5 years into my all-in journey. Def still healing. It’s hard! Here for you all. Xxooo

[@ijuskann]

I really needed to hear this, thank you. I also love your energy! Spent so many years restrictive dieting and not moving much. I finally decided to heal my relationship with food and stopped tracking calories for the first time in almost a decade. Just focusing on intuitive eating...Not shockingly, I gained a little weight. Same clothing size, but I notice I'm a little "puffier", and lately I've been getting down on myself for it, feeling guilty. This video reminded me it's going to be worth it in the long haul. Thank you.

[@victoriagregoire567]

I stand by this as my moms trainer told me I could damage my metabolism and possibly ruin the chances to have babies. The breaking point for me was my performance suffering and losing my hair. I’m now 4 kg heavier with more muscle and want to build more strength over time. I increased my step count and nourished my body gradually by 100 calories every 2 weeks. The result was more muscle and minimal fat gain.

[@umaimasiddiqui7376]

Hey did you try to add up all protein at once or gradually? I have faced Eating disorder and I feel after an year and 11 kilos of weight gain to let myself stop the eating disorder habit I find myself struggling with losing Fat ( my scale shows 11 kilos Up) and getting lean because idk what to do now.. I saw where you add protein 0.7-1g x goal body weight that for me is 39g / day and idk How to do it I feel I during recovery phase gained Fat as well and I honestly feel lost if I start eating 39g of protein that'd make me consume less carbs and would it help me to lose Fat and build muscle+ get lean as Idc about scale right now.. Im sorry for so many questions

[@amypaver1367]

This video really speaks to me. It feels like I have been on or off a diet for forever. Over the last 2 years I did intermittent fasting (16/8) and joined Noom-eating only 1300 calories a day. I was really worried about metabolic adaptation, especially at my age; I'm 50. Now I am working on a body recomposition, eating right around maintenance and focusing on strength training, and I have to remind myself that it will be a much slower process than just focusing on fat loss. I has been a hard adjustment to accept that I am not consciously trying to make the scale go down.

[@Saviors16bak]

Literally have had the same journey as you except I'm 31 ! Slow and steady wins the race. We got this !

[@RaphaelaLaurean]

This is exactly where I am at. I am finally trying to just train for strength and building muscle and not worrying about the scale. It’s way harder than it should be. Good luck on your journey.

[@litoreggie]

I’m 43 and in the same boat. Hopefully things work out

[@SpiralMystic]

My problem is I’m absolutely not hungry! Keto reduces my once persistent hunger, it’s wonderful. It’s so frustrating. One expert says - if you’re not hungry don’t eat. Sounds right. Another says - eat more. I don’t binge, I don’t have cravings, I’m not hungry, I have energy, I feel good. But I’ve stopped losing weight at 700 calories. My tdee is 1600. I’m going to increase for a week but I’m literally going against my hunger needs 😞

[@MindBodyMom]

Love the message and education you provide!

[@pabachan1]

clicked so fast. I've been struggling with this for yearssss.

[@abbypollock]

I hope this helps 💛 this is the message I needed to hear when I was in the depths of dieting

[@Soltysiak1977]

This was me!!! I knew a recovery diet post my 3rd physique comp was best for me. So glad I listened to my body. Thanks for posting this.

[@faniella7718]

All I needed for my soul! “Your body wants to work with you!” For the longest time I’ve felt like my body was working against me but I get it now! It’s my best friend ♥️ keep killing it babe!

[@anthonyalvarez124]

I always enjoy hear you talk! You do get excited, and your tone is chill! Lol Awesome video , look amazing as always 🔥🔥🙌 Looking forward to your next knowledgeable video! 😎👍

[@abbypollock]

😂🙏 well I’m glad! Thank you for watching this one!

[@pieprzykfamily7206]

i recently lost 140lbs. through the journey i started with just getting in around 10-20k steps a day, and moving more in whatever way (dancing, yard work etc) at first i was in a healthy calorie deficit and i was losing weight on average 1lb/week (after the first 30 lbs because i was 300lbs so it came off fast at first) but then after a year i started getting anxious gwtting to my goal weight, i started cutting my calories so low, and weight came off at first, then the binges happen.. and then my irregular periods, hair loss, hands and feet always cold, super tired can hardly do anything, and all of this while running 10 miles at the gym, and sometimes doing stair stepper for insane workouts.. i knew something was wrong, watching your videos i can see clearly what happened, but i’m over here balling my eyes out because i had no idea just how bad it was, and how damaging. On top of that, i am so terrified to gain weight, i have no clue how to use this information i just got from the video. i have an all or nothing mentality so i can’t understand how to get myself balanced and not going backwards. terrified!!!

[@sarahlloyd5238]

Hey, love you! Keep being you and making your amazing videos💖

[@picsnics9606]

Great stuff, Abby. As always. Thanks 😊

[@abbypollock]

I hope you find this one helpful 🤗

[@sunshinelavender1663]

You wrapped everything up nicely- a lot to take in, but clear. There are so much contradicting info out there. Im definitely the “my body hates me type” I’ve been abusing it for 16years

[@medicineofthesoul777]

These videos are just so great, and focused on knowledge. The word diet was always this big dark gloomy cloud and it’s not at all. Intentionally eating is where I’ve seen the most results physically and mentally. Just a girl wanting to be active and love herself too💯✨

[@Blessedpb]

You do talk fast but I could easily understand you and you gave an interesting and informative presentation. I am 74y , 5"3" and been at 120lb for the past 20 years. I discovered Keto and lost some but regained and stayed at 120lb. I'm gluten sensitive and have high inflammation so no bread, no sugar and if I splurge, I pay. Anyway, I've always practiced calorie restriction too but this October my apple tree was just too hard to resist and I ate gobs of cooked apples. Still no sugar but fried them in olive oil/stevia. Then I over ate at Thanksgiving and Christmas then I felt starved and kept eating. Keto but just continually hungry and now I've gained almost 15lbs and mainly in my butt and belly. My clothes don't fit and I've been trying to find help and have come across the reverse diet. More complicated than I can handle but I do want to be healthier with a better metabolism and now I think perhaps my leptin/ghrelin is leveling as I don't feel as hungry. I want to diet and lose this weight but I see that it make mess my system up more and throw me back into a sluggish metabolism. Anyway...old ladies want to look good and be healthy too. :^D I'm going to go to your channel and see if I can find more info. I've watched several other coaches and you are my favorite. Thanks so much for your input. Blessings, p

[@mwakamweezymwansa500]

I found this today and you are so awesome. Since loosing my weight I have had a unhealthy mental and physical relationship with food for 3 years now. Am always on a diet and scared to gain weight. But I v been stuck at the same weight for a long time no matter how much I try to diet. I didn't think reverse dieting was important until now. Maybe this is the turning point I need to fix my eating habits with food. Thankyou so much for making this video.😘😘😘😘

[@soulfullfit8923]

Thank you beautiful Very excited to continue this frame of mind moving forward in my journey, less food less energy less fun les self love less happiness. I am grateful for your wisdom!

[@bianca5375]

Ah perfect timing! I experienced a plateau last fall, regained a bit of weight (probably also because of holiday eating - but no regrets!), and then started fluctuating 5-10lbs since then as I kinda figure out what my maintenance intake should be. Luckily, I think it has helped my metabolism to gain back some weight. I've been experimenting with reverse dieting these past few months and I'm interested to see where it goes.

[@abbypollock]

That’s definitely possible! I’m glad you’re prioritizing your long term health and seeing what works best for you 💛

[@susannahwalsh4286]

Ohhh, excited for this one! 🤩 I always try this and then stop when I start feeling “puffy”. I am SO sick though of maintaining on 1,800 cals. Shooooot, I’m a hungry gal! Lol 😂🐽

[@abbypollock]

Remember - there’s no one size fits all way to “stop dieting”. It’s a long process of unwinding beliefs and finding a balance that will work for you 💛 for some people this is more gradual, for others it’s eating freely and focusing just on recovery

[@laurenhodges6411]

Currently maintaining around 1300 calories, but building more muscle every day though low level calisthenics. Hoping I can one day reach even 1400-1500. I am 5 ft. and teeter between 105-108 lbs.

[@scmsart1860]

I’d keep trying. I’m almost fifty and after years of diet cycles was gaining weight on 1500! I’ve taken over a year off working on a gradual increase of calories. It’s a miserable existence, definitely worth working toward more wiggle room if you can get it! Gaining muscle has helped me tons although I must resign myself to muscle weighing more. But it looks good!

[@kimevelyn3677]

@@laurenhodges6411 hey i am 4‘11 and currently eat 1600 +. don’t be afraid of adding calories each week. I started at 1100 and added 50 cals each week while strength training. I have so much more energy and my mental health is much better. Especially as a petite woman, it was so scary to add calories but I forced myself and have no regrets.

[@RachelDaSilva]

@@kimevelyn3677 hey, how’s your progress? Have you maintained your calories and eventually cut?

[@damlasayan7429]

Hi Abby. I am so thankful for your videos. I always scared to eat more and my metabolism got so slow. Even if i know that i would never increase my calorie because of the guilty feeling. You are the only person who encouring me to increase my calories. You explained it so well and the low calorie that i was taken didnt made me thinner or anything. It just made me hungry, unsatisfied and same. So thank you 🙏 Now i am eating more and even my belly fat gone a little hahha

[@adriannagingras-girard8909]

Thank you for sharing that information with us! It was well explained. Btw, it's just a suggestion, but you should do a haircare video. Those red waves are really gorgeous!

[@eevesjunkyard]

Love all of your videos you put out! I can’t follow behind the bandwagon diets people often post about because I need to understand how it’s affecting my body. You providing the science helps out tremendously!! Would love to see a collaboration between you and Missfitandnerdy on this topic. You both base everything you put out on Social media off of the science behind how our bodies work and would be cool to see you guys just sit and chat about how you may practice this being implemented in your life in different ways. Even comparing the sciences you guys have found and seeing what is the same as well as what may differ would be cool too.

[@kristinrigby8952]

I LOVE this! Thanks so much!

[@Nikki-bs4nv]

Most helpful video ever. I’ll definitely be checking your friend out as well. I’m a Wikid binger. I’m trying to reverse diet allowing myself to have what I want and I STILL binge like crazy. Alway tired. Working out but forcing it some days and skipping it all together for sometimes weeks at a time. No bueno.

[@iceegogaming8060]

You’re very knowledgeable, great video and content!

[@CarolineAnandSiddiqui]

Thank you for this video!

[@scmsart1860]

I love your videos and their scientific basis! May I suggest for a possible future video (and future planning on your part, you are still young!) the effects hormones can have on your metabolism as you get older? I am almost fifty and after raising two kids and diet cycling for fifteen years as a competitive barrel racer I found myself gaining weight on 1500 calories! I have spent the past year in “diet recovery”. I have focused on building muscle to help increase my metabolism and I am feeling better, but not as well as I’d like. I recently had an in depth hormone panel done which revealed low thyroid, high estrogen, low testosterone, low vitamin b levels, and other issues. I’m working with my doctor to correct these issues but i think a heads up to your audience of younger viewers could be very valuable to them. I wish I had known years ago how I would pay for my methods of controlling my weight and been smarter!!!!

[@Chosengirl1]

This worked for me, and now I’m eating carbs and losing weight, I learned this. Thank you so much 😊

[@umaimasiddiqui7376]

How are you losing weight o? Are you losing Fat and building muscle? Or weight on the scale? I recovered ( kind of) from eating disorder and I gained from 128lbs to 150lvs and left Hiit trainings that time and still after an year I can't lose although I'm not doing Intense training even i get easy on myself and skip training. Idk where I'm lacking I don't care about my scale But I want to get lean and toned this was a dream I always got and fell for eating disorder and Yo yo diet since my 18 th birthday till 30th and currently I'm 32 years and idk How to get lean and toned without fearing carbs and just add more vegetables +protein so I Can't consume carbs much, i feel like giving up bcz idk after all these years if Hiit training what to do to get toned and lean without killing myself in the cardio sessions.. Im sorry for ranting all of this as I have no one to share and in my asian country people don't know about eating disorder they think the skinny and lean you are the better health you have

[@annatevesbanzon1359]

Thank you for sharing. I'm on reverse diet RN. It was hard at first. I'm a smoothie believer so more cals was mind blowing.

[@gaja2530]

i've been trying to lose weiggt for such a long time and now i eat around 1300- 1500 calories per day which is not ok for 17 year old. So now that i'm starting my volleyball practices and gym i'll slowly start increasing my calories. I'm really scared to gain weight because i don't wanna feel like i did before i lost weight ( i was insecure about my tights). But at that time i ate unhelathy i guess. i'll update how it goes!

[@Maryam-lz1bh]

Any updates? :))

[@gaja2530]

@@Maryam-lz1bh good news! currently eating 2050 cals per day! feeling more energised and better than before. i even lost a few pounds ( lost fat and gained muscle). i'm still gonna continue upping my calories. focusing on my mental health aswell sending love

[@Yourtherapistknows]

I would be VERY careful with this concept and doing things off the internet. I gained 10 pounds working with a coach around this and I still haven’t lost them properly! I had to go to a registered dietitian to help me and understand my needs and my health issues: I have IBS and the coach had NO education in this field and made me eat raw food, protein waffles etc. Please people go to a specialist and don’t follow internet/coaches advices!!!!

[@stormycantrell4227]

Currently in my journey, I am struggling so much with losing weight. I’m not dieting, but I also feel that I’m not getting enough fuel that I need.

[@anicordova6736]

I love how everything makes sense and seems so easy but here I am, trying to loose weight I gained last year and I feel like I make no progress and it's frustrating... But I'll let you know if the magic starts to happen hahaha thank you so much for this :3

[@mynameis5227]

girl what happened

[@crispyaf7615]

any changes?

[@imnugget8085]

Tips

[@rashasarandah1695]

Did you find your magic? Lol

[@anicordova6736]

Oh I totally forgot about this. Update!: I have improved a lot this past year. I'm no longer dieting. It was and still is a difficult change. I was caught up in counting calories and eating as little as possible, constantly starving myself and it felt like I just kept gaining weight instead of loosing it. What really helped me was to remove the focus on dieting and instead, focus on building strength and resistance in the gym. This basically forced me to eat more otherwise I didn't have any energy and felt awful. And slowly but surely, I realized I was no longer dieting 😭 I was listening to my body to fuel it properly during the day. This past year I have built muscle and lost weight and most importantly, I feel so much better ❤️

[@aysanyousefi3680]

This is what i was researching about then came a notif from my fave fitness gal

[@abbypollock]

You know I got you 💛

[@aysanyousefi3680]

@@abbypollock ♥️

[@wge621]

Interesting. Is this related to 'zig zagging'? That's where you intentionally eat more on one day and then resume your normal or lower caloric intake, to offset your body's inclination to keep you at a set point. I did this when I was younger and it was very effective. Can be hard though to not regularly overeat and also to only eat more than you need by a certain margin. But when I hit that sweet spot, I was losing so much weight! Sometimes would even weigh less on the morning after my 'fat' day (excuse the term!). And eating a lot on certain days helped with not feeling deprived

[@sheenaj3951]

I love the speed and one you talk! I find the set point and settling point theories so interesting. I restricted for years and had hypothalamic amenorrhea for years. When I started trying to heal HA and cut back on exercising and eating more, I got leaner and have remained leaner effortlessly. I have maintained eating 2500 calories while tracking but when I don't track, I naturally eat less. Now I am having to decide whether to track again and force food up to gain weight (and I still don't have a period 25 months post partum) or just continue as I am not tracking bc I do not like having to plug in food and to think about it all the time.

[@yhsarfaty]

How did you go about healing from HA? Did you increase the calories slowly? I've quit the pill in January and only had my period once after 6 months. I'm not sure what the reason is, going to a specialist soon, but I am considering it's because of my eating/moving pattern. So I'm curious to hear how that went for you!

[@sheenaj3951]

Honestly I have had to recover more than once - before ever getting pregnant and then after having babies. The biggest thing I found was key for me was cutting back on exercise. I did increase food though and did so slowly. But there again, I was eating 3300 calories with no period and when I cut back on exercise, the magic happened. Let me know if you have anymore questions about my experience!

[@elyseirwin2587]

Any tips on coping with decreasing exercise while increasing calories at the same time? Also, how do you know when you need to stop increasing your calories when you have HA

[@sheenaj3951]

I am not going to lie, it is hard. It is worth it though. It depends on how big of a hurry you are in. You can start with decreasing intensity and just doing more gentle exercise. As far as calories, that varies per person. I would just be sure you are eating enough for all of your needs plus a little more. Someone who has been severely restricting will need even more because there is more repair that needs to be done. At first, I didn't cut exercises (just cut cardio) but I ate 3,300 calories everyday and waited. No period. Then I gave my body a few weeks of greatly reduced exercise and it eventually happened. It takes time so my advice is to get your body in the the parasympathetic state as much as possible (reduce all stressors), treat yourself kindly, and work on any mental hang ups/fears you may have.

[@elyseirwin2587]

@@sheenaj3951 thank you! Your advice is so helpful.

[@jackytheripper]

During the pandemic I started eating whatever I want and gained 25lbs. I needed this. Even though it's been stressful and I'm ashamed of my body, I've been restricting to 900-1100 calories per day for about 20 years. I could never sleep enough and feel rested, sleep was awful. The more I worked out the more tired I was. So here I am, at the exact point that I've been afraid of my entire life, and I'm only 25lbs heavier. Why did I hurt my body so badly for so long(losing my gallbladder in the process)? Beauty standards probably. In the middle of a reset and I'm actually feeling ok, feeling fat isn't the worst thing in the world.

[@jenniferbeauchea9793]

@jackytheripper Same story, same surgery. same weight gain. Did you have any luck?

[@jackytheripper]

@@jenniferbeauchea9793 feeling a bit more settled, have an appointment to stop my birth control today because after I started on it 4 months ago I gained even more weight rapidly.

[@Zfit337]

Thank you!!! 🤗

[@aimeuhji]

Can you start a reverse diet if you struggle with an ed ?

[@missydandelion6923]

great video, thank you! Should I increase my exercise with the increase in calories?

[@BeBoldCoaching]

Can you produce a video on just weight set point and settling point?

[@lydiaswanson3240]

Your hair is stunning 🤩

[@creshendahmartin1666]

Abby. Why are you reading my mind? I literally started experimenting with this like two days ago

[@ericajbsalvatore553]

Have you ever done any research on the effect of antidepressants or Seratonin reuptakers on metabolism?

[@jonesy2892]

I've been stuck at around 900 calories a day for a few years now and I can't lose any weight. It's totally bizarre to me that my body slowed everything down instead of shedding pounds like one would expect. People always say we WILL lose weight if we burn more calories than we consume, but that is just not true!! I'm positive that I burn more than 900 calories a day, yet I stay fat. Makes no sense to me, even when it's explained!!! Seems so backwards.

[@Erraiad]

I've stopped dieting after reaching my desired goal, I have followed different ways from Vegan , gluten free , sure free and more (I do these at least 6 months before determining if I like it or not). Finally. I did keto , and I lost all the weight I needed to but I felt sick , tired and lost the health of my skin and hair . More yet, I become so bloated with abdomen shooting pains . I had to shift to Carnivore to ease things on my digestive system, things were weird but to make it short. I didn't feel much of a change , I gained around 5 kg in 7 months , and got sick mentally and was bored of eating only meet. I then tried to follow pro-metabolic way of eating and oh boy :( little did I know how I was not given the full picture . Don't get me wrong, I felt much better and freeing but I gained +15 kg in one year . I look bloated and as a result I am so insecure about everything. after one full year of following pro-metabolic eating an not excising and I was like " I don't know if I am ready but I can't deal with this body and I want to loose weight " .. it's been 3 months of trying to cut 300 cals and training and no result . I feel lost , discouraged and I can't trust anyone on KZbin as I feel I am not represent :( . Thank you Abby , I felt what you wanted to say .

[@MsMielas]

Omg Abby, did you read my mind? I was hoping you'd talk about this one day! I've been eating between 1400-1500 calories a day for months now. In February 2021 I was 180lbs, but as of 9/26 I've managed to get down to 148-150lbs. I restrict Sun-Fri, then I tend to binge-eat a 'cheat meal' Saturday. Am I proud of the Sat binge? No! But I'm human and binge-eating was a huge part of my life prior to 2021, I'd binge 4-5x a week, so I recognize that I've worked hard on that flaw and have been learning from it. Now that I've completely 180'd my lifestyle from sedentary and BED, to running for 'fun' and leading a very active lifestyle (shout out to your Team Plan workouts!) and cook 6x a week, reverse dieting is something I am really interested in as I near maintenance. I will need to experiment and take your advice to heart!

[@spill_the_tea5388]

13:45 ....no not at all. I listen to you at 2x speed and wish your videos were longer...can't wait to hear more from you :)

[@brittanycerbone6008]

I'm trying to implement reverse dieting after losing over 50lbs with keto.. I know i know, probably not the best way to go, but it really has opened my mind to realizing I am likely dairy and gluten intolerant. I'm trying to find the right diet, macros, idk, that works for my body and makes me more able to meet my nutrition and fitness goals. 😭 SOS send help.

[@laurenhodges6411]

I went carnivore over the summer by slowly transitioning from keto. It may be the ultimate elimination diet, but it cuts so much inflammation and lessens symptoms of many auto-immune responses and diseases! Give it a go for a month or so to see what you think!

[@ciellgr]

Can you talk about your weight loss journey and how you started?? Im currently trying to loose weight and i would love to hear you story-experience on it

[@MarianaGS-qy5op]

Now, while reserve dieting, do you have to be extremely on point with the macros? Can you have occasionally Saturday sushi date ? Or do I have to hit my macros perfectly accurate everyday?

[@karenhikesalot]

Great info! Love your science videos. 🖤

[@ellennesterova4685]

I can't understand if I really need to go on a reverse dieting. I've been on a calorie deficit for several months so far. It was not perfect, but lately I never binge eat, I don't feel much hunger at all. I eat around 1500 ccal per day, but I find myself overeating 100-200 ccal regularly. It's so so weird, I'm so frustrated. I don't see huge changes in my body, I still have a lot of stubborn fat. And the thing is: do I have to go lower, never eat more than 1500 ccal (despite days when I'm on a calorie maintenance, which happens 1-2 days per week or two) or should I reverse my diet. It's such a mystery...

[@emilysossoman8728]

Abby do you train/have an app or anything? I was curious because I ran into you about 3 years ago… i only follow along with Hanna oberg and jazzyfit.. but what I have noticed is there’s no science based facts. When I became interested and devoted into fitness I started researching on my own… these other fitness influencers never tell you WHY, when, how.. etc. and I appreciate this about you.. I recently had to diet break as you’re talking about and I’ve gained 30lbs.. but in the long run I’ve lost 70.. my sanity is finally back and I’m ready to start reducing again. I just wanted to ask because I want to support those who deserve it with good content.

[@taralexii]

Please help!! Hi 👋 I’ve been eating about 400-850 calories for about 3 months, and I’m getting super fatigued. How do I fix my metabolism WITHOUT gaining weight!?😥

[@softenbysam]

My preferred way of eating has always been just eating once at night after work. Focusing on my day without worrying about food or anything. I lost loads of weight, and mostly unintentionally dropped below 10% body fat. For a while, I still felt just as amazing, able to do my 10-15 mile runs with only eating once a day, but the last few months has been awful. I’ve gotten terrible depression, cravings, binge eating, fatigue, anemia; all of it. I think I’m starting to recover, but the jump from like 145 lbs to 160 lbs with everything has been extremely alarming. I still look good, but I’m always afraid to become obese again.

[@umaimasiddiqui7376]

Same here, last year I realised my eating habits are disordered for years and I need to eat more I did gained and I'm at 150+ lbs from 128lbs and Idk what to do as according to my genetics I have gained all the weight on my chest, hip and stomach which now does not feel Toned anymore and my clothes jeans are tight idk if I Should do the Lifting more at this stage and eat less or what I am sure this Is Fat instesd of muscle..

[@jayterra2060]

You might want to seek out a natropath or holistic health provider to test your hormones. If you are low on progesterone and high in cortisol (after overworking your body) it could do damage to your system.

[@whittakaren]

Loved this video and the IG live with Elena! Would you tell me how to find her?

[@user-ts6bi4ye2m]

doing a reverse diet again i’ve ran out of options. my body no lie has not worked in 4 YEARS. i’m back at my heaviest eating 1600 a day working out 4-5x a week. i should be maintaining but i’ve gained 10+ lbs off this amount and everyone looks at me like i’m lying no i wouldn’t lie about that. i just don’t think i reverse dieted long enough last time and so it didn’t work for me :( i did it for 5 months i lost 3 lbs and plateaued. i think i have to do it for longer to fix my damage done. it’s just hard because i hate doing it. i really just want a normal functioning body again. is that too much to ask ? i even went to the doctor and they flat out told me am i over eating and to eat 1,200 calories a day. insane ! sadly i did the damage i gotta fix it now.

[@yamazungu6735]

Hi 😊What training programs have you been following ?

[@lydiajohnson2156]

I really enjoy your videos; science, food, fitness, what could be more interesting? On a different note, wondering how you keep your hair so long and healthy? 😍

[@TobNessa]

Thank you for this video. This all totally makes sense. I am currently doing intermittent fasting because I wanted to figure out my hunger cues. I used to eat all the time and had no idea if I was actually hungry and when I’m not fasting I tend to revert back to that habit. I find that when I fast I natural eat less, I snack less and actually have more energy. I would be really interested to hear what you think about intermittent fasting.

[@TobNessa]

@@antoniaosborne4972 yeah, I tried that and psychologically I just couldn’t do it. I have impulse control issues. 😅 now if I tell my self not to eat until I FEEL hungry it’s a lot easier for some reason. I naturally fall into a 16:8 intermittent fast. Then I just have 2 meals and a snack and that seems to be just what my body needs. I am naturally not hungry after my last meal where as before I’d eat constantly from the time I woke up to going to bed and sometimes would wake in the middle of the night feeling hungry. Sometimes my body seems to need a 12:12 fast and I just go with it. I’ve tried a couple different diets and this one seems to give me the most flexibility and best results. 😀

[@TobNessa]

@@antoniaosborne4972 I think that’s the real secret just figuring out what works for you and what you can stick with. 😀

[@TobNessa]

@@antoniaosborne4972 thank you! You too 😊

[@Doodlebunch]

Well now, I'm at a point where I've recovered from the long term dieting and years of low calories and no feeling like I was getting nowhere. I'm not angry I gained a bit of weight from my recovery but I'm finding myself saying "well now what?" Continue to stay where I am? But what if I do want to get leaner. Do I go back to lowering my calories to be in a calorie deficit? Is it too soon?

[@scmsart1860]

I just posted 5e comment above and I’m at the same juncture! My metabolism seems to be better. I’d really like to be much leaner but I’m reluctant to cut calories again.

[@EverDauntless]

Look into caloric cycling? :) It's where you cycle your calories between your new maintenance for a few weeks and a deficit for a few weeks. That is going to be my next step after I feel like my metabolism and everything is where I feel like it should be.

[@zainajenkins]

You can always find what your maintenance calories are currently then decide to slowly increase them even more and finally go on a cut when you can be satisfied with your cutting calories. I increased my maintenance calories to 2300 and am now cutting on 1900. I'm a 140lb. 5'7" female.

[@Meeeechy]

Curious on the part when you said even people who diet on weekdays and binge on weekends can suffer from metabolic adaptation and not be lean. Does it work the opposite way? Fuel sufficiently on weekdays, maybe fast on weekends, without slowing metabolism but losing weight 🤔

[@noellaoliver2543]

You need to be in a 3500 calories deficit to loose a pound of weight. So if you can make that happen in a week you will loose weight. However fasting may not be the right option if your activity levels are high on the weekends. It’s probably a better approach to be in a small deficit (250-300 calorie deficit )every day of the week so that you can loose half a pound every week. Which is sustainable and won’t drive you crazy. It might take longer but it will be weight that you keep off.

[@journeytoself8067]

I do water fast during the week 4/5 days and bing eat during the weekend and I am losing weight with no problem. Went from 72kg to 56kg in 3 months! Listen to your body and what works for you!

[@genesiszamora6647]

I don't know what to do, I'm not doing cardio, lifting heavy and eating enough protein. But I'm so hungry all the time and I'm at a pretty good deficit but I still have like 25 pounds or 11 kilos to go. What are the options for people like me?

[@artistrybyvr]

The pandemic kind of fixed my methabomism, I was doing wheight in the gym with 1200 cal, then the pandemic happend and I was doing only yoga with the same calories, then I returned to the gym with a dietitian and body, my methabolism is so fast now, I can eat 1800 cal and still some days loose weight

[@ea062]

Any idea at which point I should stop increasing my calories, which would be my maintainance?

[@user-ti5hk4go9m]

I don’t remember when I last ate over 2000kcal daily (not binge) and I’m very tall woman 5’10 or 178cm, yet overweight.

[@grace-il5so]

Not only I’m terrified to gain weight (because I’m acc at my set point weight) , but I don’t understand if I truly need reversed diet , can you help me understand the signs ? I’m scared to do reverse dieting and later find out i was actually in a normal calorie state .

[@Redblacksneaks]

HOW TO do reverse diet if working night shift? Thank you.

[@rosemaryiwuanyanwu1871]

I know you have a few videos on metabolic adaptation and how many calories you actually need but could you make a video specifically about how to avoid metabolic damage while still trying to lose weight? It seems like to get leaner you need to consistently maintain a deficit but if you consistently maintain a deficit you end up with metabolic damage. Would varying the amount of calories/deficit a day help? Or taking diet breaks? So deficit for 3 weeks and maintenance for that 4th week? Would love to know your thoughts!

[@therealfitshorty]

You do periods of both, separately, but they should be longer than 3 weeks otherwise it's just not enough to adapt. You need dedicated time periods for both, you can't 'mix and match.' Typically a bulk and cut can be from 8-16 weeks. Say you want to increase your calories to improve performance/sleep/energy levels, etc. You would start by increasing your calories over time, within that 8-16 week range depending on how your body feels/responds, etc. Then you might lower your calories from your finishing calorie point by 200-300 and maintain for a couple of weeks, then go in to a cut and start to cut calories for 8-16 weeks, but as a beginner the 8-12 weeks will probably be enough. Then you would do the process over! You don't stay at those finished cut calories! You slowly start to bump them up again and find where your new maintenance calories are. It depends on your body, how you feel, respond, goals, etc. Some people will lose fat/weight while increasing calories initially, to an extent. But slow and steady is the game.

[@umaimasiddiqui7376]

@@therealfitshorty this was helpful.. Thank you

[@simplyerica26]

Ok so how do we do this for a 4'11 130 lb woman. I was 140 and lost the 10lbs in a year it was so hard. The past 10 months I've lost 0lbs i just go up and then back to my 130 again. Im so frustrated! I eat less than 1200 cal a day so im sure its that because my metabolism is sooooo slow 😭😭😭😭

[@justmedidi]

i do wonder what that "point" is for me. i'm about year into ed recovery and it's been really odd for me especially as of late. i steadily gained weight and as i did it become harder for me to move like how i wanted to the put where i had to take a hiatus from exercise because it made my ankles hurt so much. now i've gained more weight and just overall have lost strength and have more joint pain doing daily activities. i'm nearing closer to becoming obese and it kinda sucks because i want to get back to moving again but i'm beginning to be afraid of injuring myself. my hunger and satiation is still kinda wonky. i don't really get hungry for much of the day and when i do feel hungry i push it off because i'm either busy and/or cooking just seems too much for me (mental health has been up and down). it's just a strange and kind of confusing place i've found myself in now

[@alysiaksp]

how far can you take this? i’m 5'6 would it be possible for me to reverse diet for my maintenance to be 2500 cals?

[@Isabella-vm3ir]

I LOVE U TALK IR AMAZING

[@sarahmaclean3354]

I don’t think I still understand the “how” or process of reverse dieting… any more resources for that?

[@denisechavis4820]

Red hair is gorg!

[@CarolineAnandSiddiqui]

How is diet recovery different from eating to bulk?

[@alana.dyer.author]

I started going back to the gym and working out and adding in 18 minutes on the treadmill and find myself being hungrier. I dont care if my number on the scale goes down, i just want to feel good about myself.

[@KA-vd9wm]

well here is the thing.. Ever since i changed my eating habits to healthy foods high in protein, I am not hungry! I am struggling to eat 1266 kcal (BMR) and I usually only eat around 1000-1100 kcal but I do weights 3x a week. I don't know how to eat more and I dont know what is better.. to stay at 1200 or eat more somehow

[@EleanorRigby212]

I need to lose weight, and I need to stay active for a health condition I have. Ive been restricting calories and getting nowhere. I have lost some weight, but Im not even close to where I want to be. Since I need to stay very active, should I eat a moderate amount of calories while still being very active?

[@abbypollock]

If possible, I’d recommend connecting with a Registered Dietitian 💛 they can give more specific advice than a GP, helping to restore metabolic health while reducing other risk factors along the way

[@Beruanggendut99]

Hi Abby, I'm your new youtube follower from Indonesia. Can you make a video of what you eat to increase your weight? because it is much to look forward to. Always the success Abby

[@NicoleSlays]

I need help.. 😩 I ended up losing 50-60 pounds in the last 3-4 months.. I did it the wrong way.. I did it all wrong. Now, I've been suffering anxiety and depression along with female problems. I'm stuck on eating the same thing the last couple weeks. My digestive system is pretty slow and I could actually feel some food being digested... I've lost quite bit of muscle and low energy.. it gotten a little better but some days it's rough. Like last night I kept waking up every hour on the hour and in pain.. I have some numbness in my spinal area. I have some nerve issues too.. and some blood sugar issue .. so I Feeling super stuck 😪

[@abbypollock]

This sounds like something that would best be addressed by your doctor and then potentially referred out to a dietitian 💛 these are serious symptoms and should not be ignored

[@NicoleSlays]

@@abbypollock working on finding the help.. my financial situation isn't the best 🙏

[@KA-vd9wm]

I need some help trying to do this.. My recommended (BMR) is 1266 but I barely hit the 1200 mark. I just can't eat more ever since I started eating more proteins. It is as if my hunger has disappeared but I am afraid I might be depriving my body if I eat less than the BMR :(

[@ritakilicci4897]

I honestyl need to track calories bc during my periods, I lose all hunger and cravings. I could literally dry fast throughout my periods and that in itself raises my cortisol so much that after the period, I'm sort of back in that high adrenaline state which also supresses hunger. However, if I dont eat enough, I gain weight. Consuming maintenace calories actually lowers my weight again. But damn it's hard. My stomache shrinks and it's just soooo tedious to keep reminding myself to shove something in my mouth while feeling almost sick due to my stomache size.... it's not easy. I never thought I'd feel this way since I'm coming from a very restrictive place (400-500 kcal a day max) and I always had cravings back then. Now I dont crave anything and eating has become a chore. It's a hard journey hff

[@mmgpa2580]

I have a really fast metabolism and I used to eat a lot of fast food (McDonald’s twice a week, ice cream twice a week, hot dogs on sundays, pizza two nights a week, chocolate cookies every day, lays chips twice a week, alfajores, cans of pâté with toasts, fries with fried eggs) and recently at 24 I’ve felt really bloated and nauseous. I’ve gone to a dietitian and I’m eating the same amount of calories in healthier food and when I want to eat fast food I do so in a healthier way. I’m a month in and it’s so hard because all I think about are those foods that I’d like to eat all the time but can’t because they make me feel ill. I’ve started eating fruits (which I never did before) and vegetables. Edit: this makes me super unhappy and upset. I love those foods and have cravings all day long. Edit: I’ve never felt like I didn’t love my body but now I’m so incredibly frustrated because truly I know that I’m doing this because of my health but I’m unhappy.

[@crownofhair]

With full respect, it sounds like you would benefit from working on your mental approach to food. It sounds like you have a mental/emotional attachment since the actual food itself makes you physically ill. You can get through this! Stay strong, you deserve it.

[@umaimasiddiqui7376]

Can I get Lean with this approach after realising my whole life I restricted and had eating disorder as well, also at 31 I might faced pre- menopause due to amenorrhea ( frequent urination) so idk if I still eat and get lean. Idc about my scale now I just want to be lean in a healthy way this time with no restrictions no clean eating. I'm tired with all of this😪💔

[@carolinehughes1389]

Do you have a video on how to successfully pull off reserve dieting?

[@abbypollock]

There’s no one “right way” to do it 🤗 depends 100% on your dieting history and goals moving forward. As explained in the vid, there’s two approaches. The first is straightforward - just tough to stick to because of how strict it is. The second approach is more free form but requires accepting you may initially gain weight in order to heal 💛

[@carolinehughes1389]

@@abbypollock Thanks! Love your videos... always well informed

[@dragsterified]

How does this equate to weight loss? I have like 35-40 kgs of fat to lose