Can u lose weight this way?

tillycold379

Hello Everyone!
Hope everyone is doing okay


My main goal is to lose body fat. I wanna lose about 15kg. I am around 30% body fat (roughly)



My question is can you lose fat while reverse dieting?

I have been working with my trainer for over a month now and the trainer is making me do a reverse diet to lose fat. I would say my maintence is around 1700 cals with exercise as i am only 5.1ft but it may be higher or lower am not exactly sure.
I am clearly not an expert but from researching i found out to lose fat u need to be in a deficit. so how is reverse dieting (increasing calories) going to help me lose the fat. The start of the reverse diet i was eating about 1450 calories now am eating 1650 calories. I dont know what to do?
I asked the trainer the trainer told me to trust the process.
What do you all think? I feel like this will be like a body recomp. doing 2 of them together will take a long time.

What should i do? Please advise me
Thank you

janejellyroll

Your trainer is paid by you. She or he should be able to explain how their plan will work in more detail than "trust the process." Some trainers have an excellent understanding of weight loss. Some of them have no idea what they're doing.

Your trainer's plan will result in weight loss if it winds up creating a calorie deficit for you. If you maintain at 1,700 and are eating 1,650, the results would be very, very slow weight loss. You would have a deficit of only 50 calories per day (and that's assuming you measure perfectly!) and that would result in 1 pound lost every 70 days (and again, that's assuming perfect measurement and that 1,700 is your actual level to maintain).

With just the details you've given here, it sounds like your trainer is attempting some kind of recomp process. If that isn't what you want, your trainer should be able to talk about this with you without brushing off your concerns.

janejellyroll

By the way, your trainer isn't "making" you do anything (I hope!). You are choosing to pay this person for their advice. It's up to you whether or not you want to engage their services and it's up to you whether or not you want to follow the plan they have given you.

NovusDies

tillycold379 wrote: »

Hello Everyone!
Hope everyone is doing okay


My main goal is to lose body fat. I wanna lose about 15kg. I am around 30% body fat (roughly)



My question is can you lose fat while reverse dieting?

I have been working with my trainer for over a month now and the trainer is making me do a reverse diet to lose fat. I would say my maintence is around 1700 cals with exercise as i am only 5.1ft but it may be higher or lower am not exactly sure.
I am clearly not an expert but from researching i found out to lose fat u need to be in a deficit. so how is reverse dieting (increasing calories) going to help me lose the fat. The start of the reverse diet i was eating about 1450 calories now am eating 1650 calories. I dont know what to do?
I asked the trainer the trainer told me to trust the process.
What do you all think? I feel like this will be like a body recomp. doing 2 of them together will take a long time.

What should i do? Please advise me
Thank you

Trainers are there to help you with your fitness goals. Most of them are not trained for weight loss goals. They use their own experiences, biases, and "internet research" to guide their clients. Some get it right but even those are not guaranteed to be really hearing you and prioritizing your goals.

You lose fat by creating a calorie deficit. You can lose fat doing recomp but it is slow. I personally think you would be better off getting more off doing a deficit and consider recomp a little further down the road.

You have been doing this a month so the question is how do you feel about your exercise habits? If you feel they are strong you might consider a deficit. If you think the energy difference will hinder you, you may want to wait a little longer or start at a very small deficit. Put your stats into MFP and let it give you a calorie goal. Remember that this goal does not include exercise. You should eat more on the days you exercise.

NovusDies

janejellyroll wrote: »

By the way, your trainer isn't "making" you do anything (I hope!). You are choosing to pay this person for their advice. It's up to you whether or not you want to engage their services and it's up to you whether or not you want to follow the plan they have given you.

As soon as I posted my reply I immediately realized I didn't say this. Luckily you did!

sijomial

Beware trainers or other service providers that over-complicate everything to keep getting repeat appointments.
Beware of someone who refuses to expand or explain their process when asked to.
Beware of someone who is being paid to be an advisor but thinks they are the boss.

There may be a valid reason to increase cals (exercise performance and recovery, adherence, a diet break after a long period of restriction.....) but If losing 15kg is a realistic goal then yes you do want to remain in a sensible deficit.

At the moment you and your trainer aren't pulling in the same direction. As with all professions there's good ones, bad one and ones you simply don't gel with.
If you are happy with their fitness advice (which is what they are actually qualified to do) I would try one more time to get the trainer to fully explain their diet ideas to see if they have merit but if nothing is forthcoming kick them into touch.

janejellyroll

sijomial wrote: »

Beware trainers or other service providers that over-complicate everything to keep getting repeat appointments.
Beware of someone who refuses to expand or explain their process when asked to.
Beware of someone who is being paid to be an advisor but thinks they are the boss.

There may be a valid reason to increase cals (exercise performance and recovery, adherence, a diet break after a long period of restriction.....) but If losing 15kg is a realistic goal then yes you do want to remain in a sensible deficit.

At the moment you and your trainer aren't pulling in the same direction. As with all professions there's good ones, bad one and ones you simply don't gel with.
If you are happy with their fitness advice (which is what they are actually qualified to do) I would try one more time to get the trainer to fully explain their diet ideas to see if they have merit but if nothing is forthcoming kick them into touch.

For me personally, getting questions responded to with "Trust the process" and nothing more would be a deal-breaker.

cmriverside

Here's my suggestion (in addition to the posts above.)

Set your Goals here on Myfitnesspal to "Lose 1 pound per week," and set a realistic "Activity Level" where it asks you to do so. The Activity Level is JUST for your daily normal routine not including exercise. I don't know what your day looks like, so you'll have to pick one and try it for a while.

Then: on the days you exercise (either with the trainer or on your own) then enter that exercise into the Exercise tab on this site. It will give you more calories to fuel that exercise. Eat them.

Follow that for 4-6 weeks and track your food carefully, then adjust depending on the results from that 4-6 weeks.

Here:

https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1

https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1

cmriverside

...and that thing your trainer is doing, it's not really "reverse dieting."

He may be right on your calorie needs, though. The only way to know is to run the experiment, either his way, or some other way - but you need a good set of trending data to know. Pick a method and stick with it for a couple months.

sijomial

janejellyroll wrote: »

sijomial wrote: »

Beware trainers or other service providers that over-complicate everything to keep getting repeat appointments.
Beware of someone who refuses to expand or explain their process when asked to.
Beware of someone who is being paid to be an advisor but thinks they are the boss.

There may be a valid reason to increase cals (exercise performance and recovery, adherence, a diet break after a long period of restriction.....) but If losing 15kg is a realistic goal then yes you do want to remain in a sensible deficit.

At the moment you and your trainer aren't pulling in the same direction. As with all professions there's good ones, bad one and ones you simply don't gel with.
If you are happy with their fitness advice (which is what they are actually qualified to do) I would try one more time to get the trainer to fully explain their diet ideas to see if they have merit but if nothing is forthcoming kick them into touch.

For me personally, getting questions responded to with "Trust the process" and nothing more would be a deal-breaker.

It would be for me too.
The conversation wouldn't have stopped there for me - I would have demanded an explanation and I suspect the outcome would have been the trainer losing a client unless they could come up with a convincing and compelling reason to continue with them.

quiksylver296

I have seen people "reverse dieting" at my gym that has had them lose weight while eating significantly more calories than they had previously.

That being said, I don't know enough about reverse dieting to explain why it works.

If it were me, I'd try it and see how it goes.

nooshi713

If your primary goal is to lose fat and lose weight then you need more of a deficit. In the past, I had multiple personal trainers and always gained weight because they did not focus on calories at all. Many personal trainers only focus on getting you stronger and not on weight loss. I would talk to him again and explain that your maintenance is 1700 and you want to lose however much weight per week.