This blog was written by Mindy Musselman, a registered dietitian, diabetes specialist and founder of Well My Way Nutrition. Schedule a visit with a registered dietitian at wellmyway.com
What burns better? A fire that almost dies completely and you try to revive it with newspaper or a fire that is kept burning by adding wood regularly? Your metabolism is like this. When it’s barely fed and then given scraps to try and hang on, it’s inefficient. When it’s fed regularly with nutrient-dense foods, the body is more efficient at sending calories (energy) to the various body systems, like the brain and digestive system, to keep things running smoothly. Some people spend decades on and off low-calories diets, aka yo-yo dieting. Read on to learn how this damages your metabolism and what you can do to mend it.
Calories come from carbohydrates, fat, and protein that we take in from all foods. Alcohol is also a source of calories but for our purposes here we will focus on the others. These calories are used for energy as needed or stored for later use. Going on one low-calorie diet (whether it be lower overall or lower in a specific macro like carbs) won’t likely damage how your body uses calories. Going on these diets 2 or 3 times a year for five or more years likely will lower metabolism. Here’s how:
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You start a lower calorie diet. Let’s say 1300 calories a day, but your basal metabolic rate is 1500 calories (the estimated amount of energy your body needs daily to just function). You pretty much stick to this target for 6-8 weeks. You lose 10 pounds on the scale. What you don’t see on a scale the amount of fat, water and muscle that make up that 10 pounds. Let’s say 2 pounds of it was muscle loss.
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You go back to your normal eating pattern feeling too restricted on the 1300 calorie plan. Let’s say it’s about 2100 calories a day. You gradually gain back the 10 pounds, but it’s all water and fat, not muscle gain. Your metabolism has now been slightly changed because of the slight muscle loss.
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Five years later, you are starting the low calorie plan again for the 6th time because you know you’ll lose that 10 pounds that’s been nagging you. But it won’t budge. Over five years and five more attempts that did result in weight loss (and weight regain), you’ve lost more muscle and not replaced it. Your metabolic rate has continued to decrease with each pound of muscle loss.
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Low-calorie, low carb, high protein plans, and so on no longer work well for you because you focused only on less food and scale weight. Your metabolism is now damaged and it’s extremely frustrating.
This is a common pattern. And you were just doing what you’ve been told all these years! Eat less and you’ll lose weight. If you fear you have followed this pattern too long, try these tips to mend your metabolism.
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Retrain how your brain thinks about weight loss. Stop thinking “weight loss” and replace that with muscle gain and fat loss. That’s what will promote long-term, optimal health. The next time you think “go on a diet” replace that with “nourish my body.” We have to start with changing how we think about food, health and weight.
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Start a strength training program. Building lean muscle mass is the best way to increase your metabolic rate. If you are nervous about doing this at a gym, start at home with basic body-weight exercises like wall push-ups, air squats and planks. No equipment required.
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Learn more about eating a proper balance of macronutrients (carbs, fat and protein) for muscle gain and fat loss. I work with clients to find their ideal balance based on their goals and food preferences. Once you learn the macros, healthy eating in general makes MUCH more sense.
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Find healthy conveniences to stick to your plan. We live busy lives that require meals on the go. Think of fit-flavors meals as a tool in your healthy lifestyle toolbox. Prepare some meals from home and use fit-flavors meals to fill in the busy days. Check out fit-flavors meal plans to help fuel a sustainable lifestyle change.
This blog was written by Mindy Musselman, a registered dietitian, diabetes specialist and founder of Well My Way Nutrition. Schedule a visit with a registered dietitian at wellmyway.com