Welcome to part 7 of the blog series. Today we are covering why metabolisms ‘break’. If you’re not up to date with this series, here is a quick explanation:
The do-it-yourself series on DRVFT is a guide that teaches individuals how to set-up their own nutrition and training plan. There is a large group of people who do not have the means to purchase DRVFT’s products and services. This guide helps them benefit too. It requires effort on their part, but this series you will transform their health. I suggest you go back and catch up on the previous entries if you’re behind:
- the foundation
- the 6 elements of a diet
- calculating maintenance calories
- set up your macronutrients
- the importance of micronutrients
- food choices and meal timing
In return, you could use this guide as a referral to anyone struggling with understanding their nutrition. That would benefit DRVFT tremendously.
THE BIG ‘FAT AND HUNGRY’ PROBLEM…
The issue of constant dieting with no results has been a thing for many generations. Some called it the ‘survival mechanism’.
Today, other reasons like thyroid function or weak endocrinology has been given for slow metabolisms. The problem is that people have confused the cause with the effects.
The fact that an individual’s hormonal system is not functioning the way it should is not the cause of their slow metabolisms (well. not most of the time). The hormonal problems are sister to the metabolism problems, caused by the same thing – metabolic adaptation.
If you have been following this series and apply the principles you should see results with weight loss – unless your metabolism is broken. Let’s get into why metabolisms ‘break’ and how to combat it.
THOSE WHO DIET THE MOST AND THE HARDEST END UP THE MOST FAT AND HUNGRY
A study by Yamada et al. in the Experimental Gerontology Journal might give us some insight on the ‘broken metabolism’.
They put two groups of mokeys on two separate diets. The one group’s calories was restricted (CR) and the other ate normal. They found that over time the CR group spent significantly less energy throughout the day than the normal group. Their thyroid hormones were lower too.
In another perspective this makes sense. Our bodies are adaptive. By eating less, the metabolism and hormone signals will regulate the system to maintain homeostasis. Your body will slow down things so that you require less energy to live!
Some things that are noticeable when this happens:
- Lower mood
- Low libido
- Low energy
The implication of this is that we can, psychologically, only bear so much adaptation before we go nuts.
Usually this is even worse for the strong willed person, because they can push themselves deeper into metabolic adaptation.
The problem comes after the diet. This is when most start eating like they did before the diet (and more) and rapidly gain weight because of a slow, adapted metabolism. To combat this they jump back on a diet, but with slower metabolisms they have zero results.
Now they’re FAT AND HUNGRY.
GETTING OUT OF THE TRAP
Getting out of this mess is only possible through what they call – recovery dieting.
Just as a metabolism can adapt downward, it can also adapt upward. Only much slower.
To fix a broken metabolism, you should avoid overboard training and dieting regimes in the first place. Slow and steady wins the race.
If you have found yourself to be stuck in a fat and hungry position with a slow metabolism here is a plan:
Week 1 to 4:
Continue eating the diet (calories) that you have been eating to get to your desired weight, before the rebound. It doesn’t matter if you are not losing weight. If you are gaining, Eat a bit less.
The length of this phase depends on the severity of the damage.
Each week add about 100-150 calories back into your diet and watch the scale. If your weight spikes, wait for it to return to normal before adding calories again.
Week 20 onwards:
After the slow reintroduction of food into your diet you should be eating way more food with little changes in body weight. Your hormones might say hello again and your metabolism is now healthier, keep it that way!
If you are unhappy with the way you look, restart your diet with the guidelines of this series. Read every part carefully.
It’s a marathon, not a race!
Thank you for reading. For more fitness and health products and services, please visit www.DRVFT.com.
These are the topics that will be covered in the next few weeks’ articles, stay tuned:
- Training and cardio implementations
- An example blueprint
If you would like to skip all the guesswork you can order your own blueprint from email@example.com. It will be shipped to your doorstep, printed on high quality sheets and contain all your food, training and tracking needs.
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