How To Heal Metabolic Damage From Dieting
You could experience plateauing, so you’re just staying stagnant in weight loss or exercise.
If that is something that you’re pursuing, you may experience fatigue, decreased muscle mass, something called extreme hunger, where you have this drive to eat the food, This really, really strong hunger and also irregular periods can be a sign.
Let me know in the comments if you have ever experienced any of these things when dieting.
I know I definitely have now this idea of metabolic adaptation.
It doesn’t necessarily happen right away.
this is why diets tend to quote-unquote work in the short term, but they stop working.
And likely I’ve said this a million times, they do lead likely to weight gain and then some.
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What happens when our metabolism does start to adjust?
It does start to slow as the diet goes on, as we continue on it, what we’d have to do is to continually eat less and exercise more likely to a point that is not sustainable and likely to avoid that.
It’s definitely not enjoyable, not healthy, mentally or physically.
Now, one of my favorite studies to point to is the study on Biggest Loser contestants, and you can clearly see this metabolic adaptation happening.
in this study of six participants, their energy intake was not statistically significantly different from before the show to after the show, meaning they were eating typically about the same amounts.
However, their resting energy expenditure or reach was decreased, which means they were eating the same amount, but the amount of energy that they were burning, their bodies were burning was about 692 calories less than before.
they were eating the same, but their body was burning less. That is metabolic adaptation. That is a 27% reduction in the amount of energy that their bodies were burning.
Yet in taking the same amount. But it’s not just about the weight itself, Right, guys? There are definitely health risks of weight cycling.
that means weight loss. Then weight regains our weights essentially cycle up and down as likely a result of dieting.
Yo, yo dieting. There are definitely negative health effects of that. It’s not just about the vanity of our sizes, right?
And it is actually the weight cycling that many studies have pointed to is what causes negative health effects, and disease risk versus just the weight itself.
how do we go about reversing a damaged metabolism?
We know that it’s after dieting, it’s normal, it’s biologically understandable why our metabolism.
Are going to slow. What do we do about it? there are really three key steps.
The first thing is you want to make sure that you’re eating enough overall.
That is key. We want to make sure that we are biologically giving our body everything that it needs. So I’m an intuitive eating registered dietitian.
I teach how to eat intuitively, how to learn to listen to his body, find his eating style that feels good to him both mentally and physically. In my membership community, the society and I really break it down into first focusing on the biological side of things and then focusing on the psychological side of things.
So that really applies here as well. I would recommend focusing first and getting your body enough overall energy.
I know a lot of people, when they think intuitive eating, they jump right to OC. So I’m going to stock my house with cookies, cakes, donuts, all the things that I haven’t been allowing myself on a diet.
But that’s actually not something that I would recommend because we want to allow our bodies to get to a place where they don’t biologically need to eat all of that food. They don’t have that super strong drive and then focus more on the psychological.
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