{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"LiftingLindsay's More Than Fitness","title":"Post-Diet Recovery and Maintenance","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/265126b0\"></iframe>","width":"100%","height":180,"duration":2869,"description":"Lindsay shares how she completed an eight-week fat loss phase.\nFollow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.\nCome join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE\nChapters:\n00:00 Introduction\n00:36 Why We Yo-Yo Diet\n03:03 Simple Macro Strategy\n06:39 Scale Fluctuations Explained\n10:52 Post Diet Recovery\n11:33 Metabolic Adaptations\n16:07 Maintenance Overshoot Trap\n20:44 Hormones and Hunger Rebound\n23:33 Defining Post Diet Recovery\n26:39 Lower Steps Increase Fuel\n30:12 Perimenopause Sleep Chaos\n35:37 Practical Sleep Fixes\n41:10 Scale Gain After Diet\n45:21 Strength Recovery Solidify Results\nLindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) while tracking seriously and judging success by body composition, performance, and recovery rather than the scale.","thumbnail_url":"https://img.transistorcdn.com/Qjpy_XZoH3zPRr2I0rv84TJUbuHkQbymaLbPPyKDWYQ/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzI3NTA4LzE2NDQ5/NjU0NjAtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}