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(#307): How to Reverse Diet
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Whether you’ve recently hit your goal weight (WOOO!!!) or you just want to figure out how to maintain your weight loss, you’re likely going to need to start adding some calories back into your diet.
Enter: reverse dieting. The upside down, backwards, and complete opposite of all things diet....mostly.
This episode was so fun because we ebb and flow between real world examples and scientific studies to understand metabolism, energy balance, metabolic adaptation, and adaptation thermogenesis - and how ALL of them affect the body and brain.
If you're wondering how to get BMR calculated, I included information below!
Calculate Basal Metabolic Rate
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
And to calculate TDEE (total daily energy expenditure):
- Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Visit www.liveunbreakable.com for more information on nutrition, reverse dieting, and all things gut health!
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