Lindsay shares how she completed an eight-week fat loss phase.

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Chapters:
00:00 Introduction
00:36 Why We Yo-Yo Diet
03:03 Simple Macro Strategy
06:39 Scale Fluctuations Explained
10:52 Post Diet Recovery
11:33 Metabolic Adaptations
16:07 Maintenance Overshoot Trap
20:44 Hormones and Hunger Rebound
23:33 Defining Post Diet Recovery
26:39 Lower Steps Increase Fuel
30:12 Perimenopause Sleep Chaos
35:37 Practical Sleep Fixes
41:10 Scale Gain After Diet
45:21 Strength Recovery Solidify Results

Lindsay 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.