What Is Metabolic Damage, And Why Dieting Can Slow Down Your Metabolism
When was the last time you have been on a diet? Did you manage to lose weight only to find that you gained it all back within a few weeks. Maybe you are constantly restricting your food intake but are stuck and can no longer lose any weight. Dieting, especially fad dieting and yoyo dieting can damage your metabolism and slow down all your efforts.
WHAT IS METABOLIC DAMAGE?
Metabolic damage is the metabolic slowing of your metabolism after dieting. When you start eating less or go on a crash diet your metabolism slows down. Thus, your resting metabolic rate (RMR) decreases and your body doesn't expend as much energy as before. Yo-yo dieting can also have an undesirable effect on your metabolism as the frequent lowering and raising of the metabolism can lower it in general and reduce its natural set point.
HOW METABOLIC DAMAGE BEGINS
Putting on a few extra pounds, can make us feel uncomfortable and anxious so that we want to loose the weight quickly. We start reducing calories and do more cardio workouts in the gym. The start of the program results in significant weight loss but after a few more weeks we don’t see any more progress. The scale is not budging and frustration sets in. Pure determination to loose the weight prevails and you restrict even more calories and do extra cardio workouts in the gym. A few more weeks show nothing in fat loss and the body has stopped responding to weight loss efforts altogether.
What has happened is that your metabolism has slowed down significantly in an attempt to restore energy balance and stop you from losing any more weight.
CAN I FIX METABOLIC DAMAGE?
If you're trying to keep your metabolism running strong, you can't stop eating. You need to find the right balance of calories and exercises to promote weight loss without your body going into starvation mode.
Slowly introduce more calories to your diet. Try and eat more protein (coming from wild or organic sources) in your diet and increase nutrient rich foods like vegetables, berries, nuts and seeds. Avoid processed foods and reduce your sugar intake.
Switch your cardio sessions for more strength building exercises that build muscle. As muscle tissue has an higher metabolic rate and can boost weight loss. Do muscle-building exercises at least twice a week -- use free weights, exercise bands or body resistance exercises, such as sit-ups, lunges and pull-ups.
Improve Your Sleep. Try and get at least 8 hours of good quality sleep at night. Great ways that help you wind down at night are drinking chamomile tea and having an epsom bath salt before bedtime. Essential oils are also excellent for helping you to relax and fall asleep faster. Lavender and Roman Chamomile essential oils are my favourite go to’s. Check out my Essential Oil Sleep Serum that contains Lavender, Roman Chamomile & Ylang Ylang. Its perfect for rubbing on your soles of your feet or on your wrists at night.
Those are just a few tips that can help you raise your metabolism naturally. If you would like to learn more please feel free to contact me on evelyn@vibratingwellness.com for a free 15 min consultation.
References
Eric T Trexler, Abbie E Smith-Ryan and Layne E Norton. 2014. Metabolic adaptation to weight loss: implications for the athlete. 11: 7.
Leanne M. Redman and Eric Ravussin. 2011. Caloric Restriction in Humans: Impact on Physiological, Psychological, and Behavioral Outcomes. 14(2), pp. 275–287.