Is your metabolism f*cked?

Well...

You can't actually break or slow down your metabolism. Your metabolism refers to the chemical reactions in your body's cells that convert food into energy. This energy powers everything from movement, to thinking, to growth.

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Metabolic adaptation 

So, what do health 'professionals' mean when they say you have a slow metabolism? They’re likely referring to metabolic adaptation. This occurs when your body adapts to a prolonged low-calorie diet. Unfortunately, many people drastically restrict their food intake to lose fat, which can lead to this issue.

Income: Low energy

Outcome: Low energy

When you're in a very low-calorie deficit, your resting metabolic rate (RMR) adapts or ‘slows down’. This means your body reduces its physical movement to conserve energy, leading to fatigue and brain fog. If you continue eating very low amounts of food for 3 to 6 months, your RMR has now adapted and will now hold onto energy as fat.

So, You’ll burn fewer calories overall, and when you return to a healthy amount of food intake, you’ll have an increased likelihood of weight regain because your body has now adapted to conversing energy. This is all an evolutionary process designed to keep you alive during times of food scarcity.

Exercise

Now, if you add to the equation any exercise your doing your body will really hold onto existing energy (fat) and will hold any additional energy it get as fat. And again, when you finally start eating a healthy amount of food, you guessed it, your body will hold onto energy as fat as a survival mechanism.

So what can you do?

Eat the right amount of food! How do you know how much?A good place to start is this online calculator Body Weight Planner - NIDDK (nih.gov)

This will provide you with the amount of energy to maintain and achieve desirable body weight based on your current weight, height and activity level.Another option would be to calculate your current energy intake, then simply subtract 10 or 20%. Now you’re in a sustainable healthy calorie deficit.

Lift weights

Even just two sessions per week, will help with fat loss and will help mitigate muscle loss during periods of calorie restriction. It simply signals to the body that maintaining muscle mass is important. So, it's essential to lift weights to preserve your existing muscle tissue while promoting fat loss; otherwise, you may end up 'skinny fat'.

Sleep

Studies show that inadequate sleep may also lower your metabolic rate and increase your likelihood of weight gain. Get your 8hours in!