May 26, 2025 • 18 mins
This episode of Aktivate navigates the journey into the concept of reverse dieting - a strategy that is both essential and often misunderstood. KB shares her personal struggles with disordered eating and turning it into a platform for helping others and highlights the importance of this dietary approach as a means of fostering a sustainable relationship with food.
Throughout the episode, KB articulates the mechanics of reverse dieting, delineating the gradual increase in caloric intake that is imperative after a period of caloric restriction. She stresses that many individuals naively return to their former eating habits post-diet, a misstep that invariably leads to weight regain and disillusionment. By presenting reverse dieting as an actionable tool in one’s nutritional arsenal, KB empowers listeners to take control of their dietary journeys, emphasizing that this strategic approach can serve as a remedy to the cyclical nature of weight loss and gain.
This episode serves as both an informative guide to embrace a healthier, more balanced lifestyle, encouraging listeners to embark on their journeys with renewed vigor and compassion.
Reach out to KB on Instagram and share your thoughts.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Island Boy J Music.
Hello friends.
Welcome to Activate, a podcastconsisting of purposeful conversations
aimed at encouraging listenersto embrace both the beauty and chaos
of life.
I'm KB and I can't wait toshare valuable insights on health,
(00:23):
fitness, nutrition, aging,faith, family and everything in between
to help you level up andactivate your life.
I'm a former network marketinghater turned.
Top leader in my industry.
I'm a certified life andnutrition coach, helping women to
break the same chains.
That once kept me stuck.
I'm so happy you're here.
Let's do this.
(00:45):
Hello, friends.
Happy Monday.
How are we?
I hope you're great.
I'm so happy that you're here.
I'm excited to talk to you today.
I am going to talk, talkabout, I'm actually going to talk
about food and body a little.
We've kind of, we've kind ofgotten away from that.
(01:06):
But I'm still a nutritioncoach and I still have such a passion
for helping people.
And one of the things that Idon't know that I've ever really
talked about or explainedthoroughly is a reverse diet.
And I have had people, severalpeople actually recently ask me about
reverse dieting.
I am currently in a reversediet myself.
(01:29):
And I think it's somethingthat could be really valuable for
people to kind of understandbecause we all know that roller coaster
we can get on with dieting, right?
Because we, we do all thishard work to lose weight and then
we go straight back to our oldhabits or we try to stay in this
(01:50):
really restrictive caloriedeficit and we just can't do it.
So reverse dieting is theanecdote for all of that.
And so I'm going to share someof those things with you today.
If you've been around herelong, if you've been listening from
the beginning.
When Activate was born, I wasreally deep in an eating disorder
(02:11):
and had no idea.
I just thought, I couldn'tfigure out how to eat.
Like I didn't understand.
I didn't know how women just ate.
I got on a major bingerestrict cycle that I just could
not find my way out of without help.
July this year will be fiveyears since I did seek help and get
(02:32):
out of.
Thank God, literally just bythe grace of God, got out of that
and began healing from myeating disorder.
When I tell you that that timein my life, like that eating disorder,
that, oh my gosh, the miseryof that eating disorder kept me from
(02:57):
doing so many things, I wasunable to think about anything other
than food in my body.
I had no brain space foranything else, let alone all of the
enjoyment that I missed out onbecause I, you know, I.
I wouldn't eat outside of myeating window.
I wouldn't eat outside of my plan.
(03:18):
So any occasion, which isbasically all of them, where you're
celebrating or spending timewith loved ones, revolves around
food, right?
It's part of just culture.
And I was stuck.
Like, I would sit miserablyacross the booth from, you know,
my husband and my childrenwhile they ate, and I would order
(03:40):
like a side of broccoli, or Iwould order just a water with lemon
and pretend that I didn'tcare, when really I wanted to murder
them because somehow theycould eat and I couldn't eat.
But yet I'm.
These are like self imposed,ridiculous restrictions that I was
putting on myself.
And I also contribute myfeelings of not, like, not being
(04:01):
successful to wasting all ofthis time and brain space on being
absolutely obsessive aboutfood and my body.
I absolutely had made an idolof my body.
And I was so, so stuck.
And it kept me stuck and inchains for years.
It was years of my life that Iwasted being so unhappy, so out of
(04:26):
control, and just so confusedabout how on earth you just eat like
a normal person.
Some of you might be, like,really confused right now and be
like, what is she talking about?
But some of you are feeling soseen and heard right now.
I know that.
Um, so as a nutrition coach,like, the data shows that at least
(04:50):
half of those that are in thehealth, fitness, nutrition, wellness
profession have struggledwith, at the very least, body image
issues, but also disorderedeating habits.
So it's no surprise that I'veended up here.
But you are most powerfullypositioned to help the person you
used to be.
(05:11):
And so I feel like this isabsolutely part of my calling and
I love fitness and nutrition.
Like, when I was listening toa podcast the other day and they
said, like, to.
To figure out what yourpassion is, like when everyone else,
like, goes to sleep at nightor, you know, when you have this
time to yourself.
What are you.
What are you watching?
What are you researching?
What are you googling?
(05:32):
What are you.
What are you YouTubing?
And for me, it's Jesus and nutrition.
Okay?
Like, these are the things,like, these are just my passion.
So I want to talk about areverse diet today.
So people ask me about what itmeans to reverse diet.
And now the thing about, like,nutrition coaching, you could have
(05:56):
five different coaches andthey could all give you a different
way to get to the same Result,there's a thousand ways to skin a
cat, right?
So there's not just one way.
But reverse dieting isdefinitely a tool, an important tool
in the toolbox for getting toa healthy weight and body composition
and being able to maintain it.
(06:20):
So I love to use reversedieting after a dieting or fat loss,
calorie deficit phase,whatever you want to call it, most
people, this is the problem.
Most people think you eitherreach your goal weight with a diet,
right, and then you just goback to eating like you did before,
like, okay, the diet's over, Ireached my, I reached my goal way,
(06:43):
or I finished the six weekchallenge or whatever.
And then there's no plan.
You just go straight back todoing what you always did and you
get what you always got.
Or they believe that they haveto stay in this very strict calorie
deficit forever, which no onecan ultimately adhere to forever
(07:04):
and nor should they, right?
And then they are back.
They're back to either veryquickly or slowly gaining back all
the weight because they, theygo into this diet phase with no plan
for how to come out or what todo once they've reached their goal.
So this, this is when we'reofficially on this roller coaster
(07:27):
of dieting and losing theweight and then subsequently gaining
it all back and having tostart all over again.
If you know, you right, likeif you've been on the roller coaster,
you've been on the roller coaster.
So did you know the number onepredictor of weight gain is going
on a diet?
It's because no one knows whatto do after you can say, oh, that
(07:49):
really worked for me, I gainedor I lost 30 pounds.
Well, except for it didn'twork because you actually gained
40.
Right?
So you lost 30, you gained 40or you lost 30, you gained it all
back or you lost 30 and yougained 25 of it back.
It didn't actually work for you.
Right.
So this is where aknowledgeable coach can really come
(08:13):
in handy.
I know a gal if you need one.
A reverse diet is essentiallythe diet after the diet, or better
said, it's how we fuel after afat loss phase.
So it's a gradual increase incalories to get to your new maintenance
calories.
Because after you've dieted,say I was 150 pounds, I dieted down
(08:34):
to 130 pounds.
My maintenance calories tostay, to maintain 130 pounds are
going to be different than mymaintenance calories that helped
me maintain £150.
Right.
So you have to, you needsomeone who's knowledgeable, or you
need to get on the Internetand figure out how to figure out
your maintenance calories foryour new weight.
(08:58):
Okay?
So your old maintenance willnow be a surplus.
So if you just go back tothose old maintenance calories, you're
actually going to be in asurplus and you're going to be gaining
weight.
So here's how you know when isa good time to reverse diet.
So if you've been in a caloriedeficit for 16 or more weeks, it's
(09:19):
probably time to reverse.
Okay?
There's something calledmetabolic adaptation, and eventually,
and I'm going to talk aboutthis later, but eventually you're
just going to plateau.
Your, your body metabolicallyadapts to the amount of calories
that you're eating, and itwill just become your new maintenance.
If you have 40, 50, 60, 100pounds to lose, you can probably
(09:41):
diet longer.
If your biofeedback is stillgood, if you're still feeling good,
you're still losing weight,and there's still room for you to
drop calories, you can stay ina diet longer when you have more
to lose.
Have you been chronicallyunder eating or totally inconsistent?
So this is where a lot ofpeople fall, okay?
So they're like these Mondaythrough Thursday dieters, where you're
(10:03):
in an extreme calorie deficitMonday through Thursday, and then
the weekend comes and youtotally lose control.
Whether it's intentional ornot, some people are just like, well,
I'm going to enjoy the weekendand I'm going to be really strict
during the week.
And some people intend to staystrict, but they just can't.
Their willpower wanes on the weekend.
And it makes sense because ourbodies can't handle being in a deep,
(10:24):
deep deficit all of the time.
So you make sense if you dothat, but if that's what you're doing
right, you're dieting so hardduring the week and then letting
it all unravel over theweekend, making your whole week shake
out to either maintenance oreven a surplus to where you're gaining
weight, it's time to go into areverse diet, okay, and get back
on a normal, consistent eatingschedule or calories.
(10:52):
If you're in a very busy orstressful season of life, it's time
to reverse to your maintenance calories.
Because you know what else isa stressor on the body in addition
to everything else that you'redealing with?
A calorie deficit.
And we know stress can wreakhavoc on our bodies.
Also, if your biofeedback is poor.
If you have low energy, moodswings, if you're obsessing over
(11:15):
food, if you have low libido,if you're experiencing headaches,
bad sleep, poor, poor digestion.
This is all negative biofeedback.
And it's time to reverse.
Even if you have not gotten toyour goal weight, it's time to reverse
diet.
And what will happen is afteryou go into reverse and stay there
for a while and maintain yourweight, this will prime your body
(11:37):
for your next dieting phase.
Another time that's good to gointo a reverse diet, which I was
talking to before, is when youhit a plateau.
So you see no movement on thescale or in your measurements or
in the way your clothes fit orin your pictures for two plus weeks.
Okay?
This is not just, oh, I didn'tlose weight the last two days, or
(11:58):
I had a little fluctuation onthe scale.
That's not what I'm saying.
I'm saying a true plateau, twoplus weeks of no movement, not budging.
So this means, this means,this is the metabolic adaptation
that I'm talking about.
So this means your, your newmaintenance is, is where you're at,
right?
Um, so the way to fix this,fix your metabolism, quote, unquote,
(12:23):
fix, is to do a reverse diet.
The other time you would wantto do a reverse diet is when you've
met your goal weight, right?
And so if you've done the hardwork, you've been in a deficit, you've
spent time in a caloriedeficit, you've lost all of the weight
that you were looking to lose,you're at your goal weight.
What do I do now?
This is where people reallycan mess it up.
(12:44):
And what you need to do is gointo a reverse diet where you're
slowly increasing caloriesover time to get to your new maintenance.
Okay?
So this might be a hundredcalories at a time.
So maintenance is really thebest place to be.
We want to live inmaintenance, right?
So most people, most peopleactually need more muscle and less
(13:09):
body fat to have the body thatthey want.
But that doesn't necessarilymean they need to lose weight.
Weight, okay?
At maintenance, you can addmuscle mass and lose body fat.
So your weight won'tnecessarily go down.
It will likely stay the samebecause you're in maintenance, but
your body composition willchange, and that's really the goal.
(13:30):
We all think we're chasingafter this number, but we're really
chasing after this look.
And the look happens from thebody recomposition from proper calories,
strength Training properprotein like this is where the body
recomposition happens.
So that was just a reallyquick little episode on what it means
(13:53):
to do a reverse diet.
I've had several people askingand I thought this could be something
really quick that I couldshare on the podcast.
But I also want to alwaysbring it back to what does God say?
Right?
So we don't want to make anidol of our bodies.
And honestly, we are inundatedby beautiful, quote, unquote perfect
(14:15):
looking bodies all over social media.
And it's, it's not even real.
Most of those people, whetherit's Photoshop or whether it's.
They are showing you at their.
No one is showing your you at their.
No one is showing themselvesto you at their worst.
Okay?
No one does that.
They're showing you their bestday, okay?
(14:38):
And they're probably notliving there because it's absolutely
unsustainable and it's unhealthy.
Most women should be reallyaround 20% body fat to be healthy.
The girls that you're seeingon social media with the ripped abs,
their body fat is way too low.
Their biofeedback is probably horrible.
They're probably not having amenstrual cycle.
(14:59):
Their hormones are all out of whack.
Like, it's not ideal.
It really isn't.
It isn't where you want to live.
You are absolutely not goingto feel good.
You might look good, but youdon't feel good.
And I have been there.
And sadly, you'll neverprobably get more compliments than
when you're at your leasthealthy because somehow people just
(15:20):
think skinny is the ideal lookand it's not, it is not the healthiest
place to be.
So don't be chasing small.
You don't want to be small.
You just want to be strong andyou want to be healthy and you want
to have strong bones and, andyou want to have muscle, right?
So God also wants us to justbe a good steward and honor the body
(15:43):
he's given us.
He wants you to recognize yourbody as a temple of the Holy Spirit.
God lives inside your body.
Be kind to your body.
Seek God's grace and guidance.
If you struggle withdisordered eating or body image issues,
you are, you are not alone.
You are one of many.
So many people struggle withthis in this compare and despair
(16:04):
world.
This highlight real socialmedia world that we live in.
The Bible emphasizesmoderation and self control.
Forgive yourself when youstumble and acknowledge that often
our struggles are spiritualand God's grace is required to get
through that.
Okay.
It's not.
(16:24):
You don't have to do all thishard work on your own.
Pray through it.
An eating disorder can be anabsolute battle.
It can consume your life.
And we can't do kingdom workwhen we are consumed with food in
our bodies.
So I know this was a quick one.
I hope that was helpful.
I would love to talk to any ofyou about nutrition.
(16:46):
I would be happy to help youfind your maintenance calories.
I'd be happy to help you finda proper deficit for you so that
you can lose some weight.
I'm happy to talk about my sixmonth program.
It's six months because thisprocess does not happen overnight.
This is a long and gradualprocess so that it can be sustainable.
And I am so passionate abouthow helping people, women specifically,
(17:09):
live in bodies that they love,that feel good every single day,
that look good, that perform well.
That's the goal.
And then we can, we can putall of that to the side where it
belongs and we can do the realimportant things in life.
Raise our children, love ourfamilies, love others.
You know, bring people to thekingdom of God.
(17:30):
So I love you.
I hope that you have the best week.
Stay tuned really, really soon for.
I'm going to share the name ofthe new podcast.
It will stay right here.
You're not going to have to gofollow another podcast.
We're going to stay right herebecause you know what, we've got
like 300 episodes and we're,we, we earned those.
(17:52):
So we're going to stay righthere on the same feed.
But the name's going to changeand I'm so excited to bring you all
along.
I hope you have the best day.
Later.
That's a wrap on anotherepisode of Activate.
Stay up to date by followinghristenleeballard on Instagram.
And if this episode made youlaugh, offered value, or simply entertained
(18:14):
you, please, like, share andgive a five star review on itunes.
Thanks for being here.
Love y' all.
Later, Sam.
Island Boy J Music.
Hello friends.
Welcome to Activate, a podcastconsisting of purposeful conversations
aimed at encouraging listenersto embrace both the beauty and chaos
of life.
I'm KB and I can't wait toshare valuable insights on health,
(00:23):
fitness, nutrition, aging,faith, family and everything in between
to help you level up andactivate your life.
I'm a former network marketinghater turned.
Top leader in my industry.
I'm a certified life andnutrition coach, helping women to
break the same chains.
That once kept me stuck.
I'm so happy you're here.
Let's do this.
(00:45):
Hello, friends.
Happy Monday.
How are we?
I hope you're great.
I'm so happy that you're here.
I'm excited to talk to you today.
I am going to talk, talkabout, I'm actually going to talk
about food and body a little.
We've kind of, we've kind ofgotten away from that.
(01:06):
But I'm still a nutritioncoach and I still have such a passion
for helping people.
And one of the things that Idon't know that I've ever really
talked about or explainedthoroughly is a reverse diet.
And I have had people, severalpeople actually recently ask me about
reverse dieting.
I am currently in a reversediet myself.
(01:29):
And I think it's somethingthat could be really valuable for
people to kind of understandbecause we all know that roller coaster
we can get on with dieting, right?
Because we, we do all thishard work to lose weight and then
we go straight back to our oldhabits or we try to stay in this
(01:50):
really restrictive caloriedeficit and we just can't do it.
So reverse dieting is theanecdote for all of that.
And so I'm going to share someof those things with you today.
If you've been around herelong, if you've been listening from
the beginning.
When Activate was born, I wasreally deep in an eating disorder
(02:11):
and had no idea.
I just thought, I couldn'tfigure out how to eat.
Like I didn't understand.
I didn't know how women just ate.
I got on a major bingerestrict cycle that I just could
not find my way out of without help.
July this year will be fiveyears since I did seek help and get
(02:32):
out of.
Thank God, literally just bythe grace of God, got out of that
and began healing from myeating disorder.
When I tell you that that timein my life, like that eating disorder,
that, oh my gosh, the miseryof that eating disorder kept me from
(02:57):
doing so many things, I wasunable to think about anything other
than food in my body.
I had no brain space foranything else, let alone all of the
enjoyment that I missed out onbecause I, you know, I.
I wouldn't eat outside of myeating window.
I wouldn't eat outside of my plan.
(03:18):
So any occasion, which isbasically all of them, where you're
celebrating or spending timewith loved ones, revolves around
food, right?
It's part of just culture.
And I was stuck.
Like, I would sit miserablyacross the booth from, you know,
my husband and my childrenwhile they ate, and I would order
(03:40):
like a side of broccoli, or Iwould order just a water with lemon
and pretend that I didn'tcare, when really I wanted to murder
them because somehow theycould eat and I couldn't eat.
But yet I'm.
These are like self imposed,ridiculous restrictions that I was
putting on myself.
And I also contribute myfeelings of not, like, not being
(04:01):
successful to wasting all ofthis time and brain space on being
absolutely obsessive aboutfood and my body.
I absolutely had made an idolof my body.
And I was so, so stuck.
And it kept me stuck and inchains for years.
It was years of my life that Iwasted being so unhappy, so out of
(04:26):
control, and just so confusedabout how on earth you just eat like
a normal person.
Some of you might be, like,really confused right now and be
like, what is she talking about?
But some of you are feeling soseen and heard right now.
I know that.
Um, so as a nutrition coach,like, the data shows that at least
(04:50):
half of those that are in thehealth, fitness, nutrition, wellness
profession have struggledwith, at the very least, body image
issues, but also disorderedeating habits.
So it's no surprise that I'veended up here.
But you are most powerfullypositioned to help the person you
used to be.
(05:11):
And so I feel like this isabsolutely part of my calling and
I love fitness and nutrition.
Like, when I was listening toa podcast the other day and they
said, like, to.
To figure out what yourpassion is, like when everyone else,
like, goes to sleep at nightor, you know, when you have this
time to yourself.
What are you.
What are you watching?
What are you researching?
What are you googling?
(05:32):
What are you.
What are you YouTubing?
And for me, it's Jesus and nutrition.
Okay?
Like, these are the things,like, these are just my passion.
So I want to talk about areverse diet today.
So people ask me about what itmeans to reverse diet.
And now the thing about, like,nutrition coaching, you could have
(05:56):
five different coaches andthey could all give you a different
way to get to the same Result,there's a thousand ways to skin a
cat, right?
So there's not just one way.
But reverse dieting isdefinitely a tool, an important tool
in the toolbox for getting toa healthy weight and body composition
and being able to maintain it.
(06:20):
So I love to use reversedieting after a dieting or fat loss,
calorie deficit phase,whatever you want to call it, most
people, this is the problem.
Most people think you eitherreach your goal weight with a diet,
right, and then you just goback to eating like you did before,
like, okay, the diet's over, Ireached my, I reached my goal way,
(06:43):
or I finished the six weekchallenge or whatever.
And then there's no plan.
You just go straight back todoing what you always did and you
get what you always got.
Or they believe that they haveto stay in this very strict calorie
deficit forever, which no onecan ultimately adhere to forever
(07:04):
and nor should they, right?
And then they are back.
They're back to either veryquickly or slowly gaining back all
the weight because they, theygo into this diet phase with no plan
for how to come out or what todo once they've reached their goal.
So this, this is when we'reofficially on this roller coaster
(07:27):
of dieting and losing theweight and then subsequently gaining
it all back and having tostart all over again.
If you know, you right, likeif you've been on the roller coaster,
you've been on the roller coaster.
So did you know the number onepredictor of weight gain is going
on a diet?
It's because no one knows whatto do after you can say, oh, that
(07:49):
really worked for me, I gainedor I lost 30 pounds.
Well, except for it didn'twork because you actually gained
40.
Right?
So you lost 30, you gained 40or you lost 30, you gained it all
back or you lost 30 and yougained 25 of it back.
It didn't actually work for you.
Right.
So this is where aknowledgeable coach can really come
(08:13):
in handy.
I know a gal if you need one.
A reverse diet is essentiallythe diet after the diet, or better
said, it's how we fuel after afat loss phase.
So it's a gradual increase incalories to get to your new maintenance
calories.
Because after you've dieted,say I was 150 pounds, I dieted down
(08:34):
to 130 pounds.
My maintenance calories tostay, to maintain 130 pounds are
going to be different than mymaintenance calories that helped
me maintain £150.
Right.
So you have to, you needsomeone who's knowledgeable, or you
need to get on the Internetand figure out how to figure out
your maintenance calories foryour new weight.
(08:58):
Okay?
So your old maintenance willnow be a surplus.
So if you just go back tothose old maintenance calories, you're
actually going to be in asurplus and you're going to be gaining
weight.
So here's how you know when isa good time to reverse diet.
So if you've been in a caloriedeficit for 16 or more weeks, it's
(09:19):
probably time to reverse.
Okay?
There's something calledmetabolic adaptation, and eventually,
and I'm going to talk aboutthis later, but eventually you're
just going to plateau.
Your, your body metabolicallyadapts to the amount of calories
that you're eating, and itwill just become your new maintenance.
If you have 40, 50, 60, 100pounds to lose, you can probably
(09:41):
diet longer.
If your biofeedback is stillgood, if you're still feeling good,
you're still losing weight,and there's still room for you to
drop calories, you can stay ina diet longer when you have more
to lose.
Have you been chronicallyunder eating or totally inconsistent?
So this is where a lot ofpeople fall, okay?
So they're like these Mondaythrough Thursday dieters, where you're
(10:03):
in an extreme calorie deficitMonday through Thursday, and then
the weekend comes and youtotally lose control.
Whether it's intentional ornot, some people are just like, well,
I'm going to enjoy the weekendand I'm going to be really strict
during the week.
And some people intend to staystrict, but they just can't.
Their willpower wanes on the weekend.
And it makes sense because ourbodies can't handle being in a deep,
(10:24):
deep deficit all of the time.
So you make sense if you dothat, but if that's what you're doing
right, you're dieting so hardduring the week and then letting
it all unravel over theweekend, making your whole week shake
out to either maintenance oreven a surplus to where you're gaining
weight, it's time to go into areverse diet, okay, and get back
on a normal, consistent eatingschedule or calories.
(10:52):
If you're in a very busy orstressful season of life, it's time
to reverse to your maintenance calories.
Because you know what else isa stressor on the body in addition
to everything else that you'redealing with?
A calorie deficit.
And we know stress can wreakhavoc on our bodies.
Also, if your biofeedback is poor.
If you have low energy, moodswings, if you're obsessing over
(11:15):
food, if you have low libido,if you're experiencing headaches,
bad sleep, poor, poor digestion.
This is all negative biofeedback.
And it's time to reverse.
Even if you have not gotten toyour goal weight, it's time to reverse
diet.
And what will happen is afteryou go into reverse and stay there
for a while and maintain yourweight, this will prime your body
(11:37):
for your next dieting phase.
Another time that's good to gointo a reverse diet, which I was
talking to before, is when youhit a plateau.
So you see no movement on thescale or in your measurements or
in the way your clothes fit orin your pictures for two plus weeks.
Okay?
This is not just, oh, I didn'tlose weight the last two days, or
(11:58):
I had a little fluctuation onthe scale.
That's not what I'm saying.
I'm saying a true plateau, twoplus weeks of no movement, not budging.
So this means, this means,this is the metabolic adaptation
that I'm talking about.
So this means your, your newmaintenance is, is where you're at,
right?
Um, so the way to fix this,fix your metabolism, quote, unquote,
(12:23):
fix, is to do a reverse diet.
The other time you would wantto do a reverse diet is when you've
met your goal weight, right?
And so if you've done the hardwork, you've been in a deficit, you've
spent time in a caloriedeficit, you've lost all of the weight
that you were looking to lose,you're at your goal weight.
What do I do now?
This is where people reallycan mess it up.
(12:44):
And what you need to do is gointo a reverse diet where you're
slowly increasing caloriesover time to get to your new maintenance.
Okay?
So this might be a hundredcalories at a time.
So maintenance is really thebest place to be.
We want to live inmaintenance, right?
So most people, most peopleactually need more muscle and less
(13:09):
body fat to have the body thatthey want.
But that doesn't necessarilymean they need to lose weight.
Weight, okay?
At maintenance, you can addmuscle mass and lose body fat.
So your weight won'tnecessarily go down.
It will likely stay the samebecause you're in maintenance, but
your body composition willchange, and that's really the goal.
(13:30):
We all think we're chasingafter this number, but we're really
chasing after this look.
And the look happens from thebody recomposition from proper calories,
strength Training properprotein like this is where the body
recomposition happens.
So that was just a reallyquick little episode on what it means
(13:53):
to do a reverse diet.
I've had several people askingand I thought this could be something
really quick that I couldshare on the podcast.
But I also want to alwaysbring it back to what does God say?
Right?
So we don't want to make anidol of our bodies.
And honestly, we are inundatedby beautiful, quote, unquote perfect
(14:15):
looking bodies all over social media.
And it's, it's not even real.
Most of those people, whetherit's Photoshop or whether it's.
They are showing you at their.
No one is showing your you at their.
No one is showing themselvesto you at their worst.
Okay?
No one does that.
They're showing you their bestday, okay?
(14:38):
And they're probably notliving there because it's absolutely
unsustainable and it's unhealthy.
Most women should be reallyaround 20% body fat to be healthy.
The girls that you're seeingon social media with the ripped abs,
their body fat is way too low.
Their biofeedback is probably horrible.
They're probably not having amenstrual cycle.
(14:59):
Their hormones are all out of whack.
Like, it's not ideal.
It really isn't.
It isn't where you want to live.
You are absolutely not goingto feel good.
You might look good, but youdon't feel good.
And I have been there.
And sadly, you'll neverprobably get more compliments than
when you're at your leasthealthy because somehow people just
(15:20):
think skinny is the ideal lookand it's not, it is not the healthiest
place to be.
So don't be chasing small.
You don't want to be small.
You just want to be strong andyou want to be healthy and you want
to have strong bones and, andyou want to have muscle, right?
So God also wants us to justbe a good steward and honor the body
(15:43):
he's given us.
He wants you to recognize yourbody as a temple of the Holy Spirit.
God lives inside your body.
Be kind to your body.
Seek God's grace and guidance.
If you struggle withdisordered eating or body image issues,
you are, you are not alone.
You are one of many.
So many people struggle withthis in this compare and despair
(16:04):
world.
This highlight real socialmedia world that we live in.
The Bible emphasizesmoderation and self control.
Forgive yourself when youstumble and acknowledge that often
our struggles are spiritualand God's grace is required to get
through that.
Okay.
It's not.
(16:24):
You don't have to do all thishard work on your own.
Pray through it.
An eating disorder can be anabsolute battle.
It can consume your life.
And we can't do kingdom workwhen we are consumed with food in
our bodies.
So I know this was a quick one.
I hope that was helpful.
I would love to talk to any ofyou about nutrition.
(16:46):
I would be happy to help youfind your maintenance calories.
I'd be happy to help you finda proper deficit for you so that
you can lose some weight.
I'm happy to talk about my sixmonth program.
It's six months because thisprocess does not happen overnight.
This is a long and gradualprocess so that it can be sustainable.
And I am so passionate abouthow helping people, women specifically,
(17:09):
live in bodies that they love,that feel good every single day,
that look good, that perform well.
That's the goal.
And then we can, we can putall of that to the side where it
belongs and we can do the realimportant things in life.
Raise our children, love ourfamilies, love others.
You know, bring people to thekingdom of God.
(17:30):
So I love you.
I hope that you have the best week.
Stay tuned really, really soon for.
I'm going to share the name ofthe new podcast.
It will stay right here.
You're not going to have to gofollow another podcast.
We're going to stay right herebecause you know what, we've got
like 300 episodes and we're,we, we earned those.
(17:52):
So we're going to stay righthere on the same feed.
But the name's going to changeand I'm so excited to bring you all
along.
I hope you have the best day.
Later.
That's a wrap on anotherepisode of Activate.
Stay up to date by followinghristenleeballard on Instagram.
And if this episode made youlaugh, offered value, or simply entertained
(18:14):
you, please, like, share andgive a five star review on itunes.
Thanks for being here.
Love y' all.
Later, Sam.
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