Listening path · 6 episodes · 3 hr 25 min
Eating less and still not losing
You've cut and cut, and the scale still won't move. That isn't a willpower problem, it's the plan, and this path shows you why eating less stopped working and what to do instead.
Each episode plays into the next while you browse.
- Why Eating Less Isn't Helping You Lose Fat After 40
You'll hear why cutting food every time you stall keeps you stuck, which is where it starts to make sense.
Episode 390 · 30 min
- Why Eating More Helps You Lose Fat After 40
This is the core of the fix: why eating more, gradually, lets your metabolism work for fat loss again.
Episode 272 · 27 min
- How to Speed Up Your Metabolism by Building Muscle
Muscle is what raises your daily burn, so you learn why lifting belongs alongside eating more.
Episode 93 · 25 min
- Reverse Dieting for Women Over 40: Do You Need One?
The practical steps: how to tell you need a reverse diet and how to raise calories step by step.
Episode 284 · 28 min
- Eating More to Lose Weight After Years of Restriction
Erin was under-eating by about 900 calories a day; hear what happened when she started eating more.
Episode 79 · 1 hr 2 min
- How to Start Counting Macros Without Getting Frustrated
Finish with what to do this week: plan your meals the night before and start by hitting your protein.
Episode 55 · 34 min
Questions along the way
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Metabolism, Eating More & Reverse Dieting
Will I gain weight when I start eating more?
Probably a little, and that's expected. Nikkiey explains that when you start eating more during a retrain or reverse diet, your weight will usually fluctuate about two to five pounds from water, glycogen, food volume and salt, not fat. If the gain keeps climbing or holds around five pounds, the increase was likely too fast.
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Metabolism, Eating More & Reverse Dieting
Can you lose weight by eating more?
Yes, according to The WarriorBabe Show. Nikkiey says almost every WarriorBabe success story involves eating more food, and members like Amy, Debbie, Lisa and Erin lost weight after raising their calories from chronic lows. The key, she explains, is eating enough to fuel strength training and build muscle, which is active tissue that burns calories even at rest.
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Metabolism, Eating More & Reverse Dieting
How long does it take to repair your metabolism?
It depends on how adapted your metabolism is. Nikkiey's ranges: about six to 12 weeks for mild adaptation after a few months of moderate dieting, closer to three months after a year or more of restriction, and six months to a year after many years of chronic dieting. Your body's response sets the timeline, not a calendar.
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Want more after this? Every Metabolism, Eating More & Reverse Dieting episode