If you want to change from one goal to a reverse dieting, this article is for you.
If it's your first time creating a goal with Carbon, this article will get you started.
Step 1: where to change your goal
There are two places you can go to change your goal.
Go to settings -> coach settings -> goal.
Go to the coach tab > change goal
The coach will ask, "are you sure you want to change your goal?" Make sure you are ready. This can't be undone without help from the support team.
Step 2: choose your goal
Select the reverse diet goal
Step 3: please provide your metrics
This step asks two questions to get an idea of where you are starting.
Current weight - This tells the coach where you are starting.
Body fat - If you know your body fat, select "yes" and input this into the app. If you do not know your body fat and select "no. Then Carbon will ask for your waist measurement. This will let the coach run a simple calculation to estimate your body fat.
Step 4: how would you like us to calculate your new targets?
If you select "Use Estimated Maintenance," the coach will do just that.
If you select "Calculate New," you have two options.
If you know your maintenance calories, select "yes." Then input that value.
If you don't know your maintenance calories, select "no" and describe your lifestyle and exercise activity.
Why would you choose to calculate new? If you feel your maintenance calories are not correct and want the coach to do an initial calculation again.
Step 5: how much weight are you okay with gaining?
This step is important. It will dictate your starting calories and the max allowable weight gain you are okay with within a given week. Most weeks, you won't gain anything, but the coach needs a maximum amount to know when to hold your calories for the following week.
There is a recommended amount of acceptable weight gain suggested by the coach. Choosing a rate within this range is best if your goal is to increase your calories while limiting body fat gain.
The coach will also ask if you wish to receive an initial calorie boost. We recommend only selecting a calorie boost if you are on very low calories or at a very low body fat. If you need more clarification, reach out to our support team!
Step 6: does everything look okay?
Make sure to look over everything! Once you select "Create New Goal" at the bottom of the screen, you won't be able to go back and edit anything.
Step 7: adjust macros (optional)
After finishing these steps, you have the option to adjust your macros. On the top of the screen, you will see the "adjust macros" button directly under your new macro targets. Tapping this will bring you to the diet preferences setting. To read more about our diet preferences, click here.
Note: frequent goal changes
We don't recommend you frequently change your goal within a short period of time.
For example, if you have been using the app for 3 weeks and have changed your goal each week. This does not allow sufficient time for the coach to assess how your body is responding to the prescribed targets you were given.
When you do this, you could experience large weight fluctuations and receive drastic calorie adjustments due to the coach not having enough data on any goal. You chose your first goal for a reason. Stick with it, trust the process, be consistent, and we promise the coach will get you there!