Most people approach fat loss the same way:➡ Cut calories.➡ Train hard.➡ Keep pushing through hunger.➡ Pray the scale keeps going down. And for a while, it works.
But then? Fat loss slows down, energy drops, workouts feel like sh*t, and motivation tanks. And instead of fixing the issue, most people do what seems logical… They cut calories even more.
At some point, though, your body fights back—because it doesn’t care about your six-pack goals. It cares about survival. And that’s where refeeds and maintenance phases come in.
Why Your Body Fights Fat Loss (And How to Fix It)
Your body is designed to resist long-term calorie deficits. If you diet too long without a break, you trigger metabolic adaptation, which slows everything down:
Your resting metabolic rate drops (you burn fewer calories at rest). Hunger hormones increase, making you constantly crave food. You lose muscle because your body prioritises conserving energy. Fat loss stalls even though you’re still in a deficit.
At this point, your options are:
Eat even less (which makes everything worse).
Strategically implement refeeds or maintenance phases to reset your system.
If you pick option 1, good luck feeling like garbage and burning out.
If you pick option 2, you’ll get leaner without wrecking your metabolism.
What is a Refeed & How Does It Work?
A refeed is a temporary increase in calories (mostly from carbs) to help reverse some of the negative effects of dieting.
✔ Boosts leptin (your satiety hormone) to control hunger.
✔ Slightly increases metabolic rate to keep fat loss moving.
✔ Refuels muscle glycogen so workouts feel stronger.
✔ Prevents long-term metabolic slowdown.
Refeeds are not an excuse to binge—they’re a tool to optimise fat loss and performance.
Refeeds vs. Maintenance Phases
A refeed is short-term (1-2 days of increased calories).A maintenance phase is a longer break (1-2 weeks at maintenance calories).
Which one do you need?
🔹 Been dieting for a few weeks, progress is slowing? A refeed might help.
🔹 Been in a deficit for months, energy is crashing, and workouts suck? A maintenance phase is probably the answer.
These aren’t setbacks—they’re how you make fat loss sustainable.
Why Most People (and Coaches) Avoid Refeeds
A lot of people are terrified of eating more—even when their body desperately needs it.
They assume increasing calories will ruin their progress, when in reality, it’s the only way to keep results coming without burning out.
And a lot of coaches? They don’t implement them because they don’t trust their clients to handle eating more. Instead of educating people, they just keep slashing calories, hoping for short-term results.
Long-term? That’s a guaranteed way to slow metabolism and make fat loss harder.
Fat Loss is a Long Game—Make Sure You’re Playing it Smart
The goal isn’t just to lose fat fast—it’s to lose fat, keep muscle, and feel good doing it.
If you’re ready to get lean without feeling like death, RSG Online Coaching will show you exactly how.
Because smart fat loss = sustainable fat loss.
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