In fitness, you hear about "metabolism" a lot. It's how your body uses food for energy.
More clarity about metabolism needs to be provided. Some say calories aren't the main factor in weight. Others swear by "Calories in = Calories out."
The truth? It's in between. Calories matter for weight, but quality counts too. More protein can keep you fuller, reducing snacking.
Traditional dieting: cut calories, lose weight, repeat.
What is metabolism anyway?
Metabolism is the collection of physical and chemical processes in our cells that produce energy. It's essentially all the body's processes combined. When we talk about a "metabolic reboot" or "metabolic jumpstart," we mean improving the efficiency of this system.
When we cut calories and lose weight, our body makes necessary adjustments. The extent of these adjustments depends on how drastically we cut calories. For instance, cutting 30-40% of your daily calories triggers a faster response.
This response is called metabolic adaptation. It involves changes in key hormones, such as thyroid hormones (T3 and T4), leptin, ghrelin, and cortisol, which regulate energy levels, hunger, appetite, and overall metabolic rate.
If a diet is too aggressive, metabolic adaptation can slow down the calories burned each day, hindering weight loss even if one is already in a deficit.
So, how do we avoid this? There are various approaches, and you'll be introduced to one of the most effective ones below!
Metabolic Adaptation
A metabolic reboot or metabolic jumpstart addresses 'metabolic adaptation,' also known as:
Metabolic damage
Starvation mode
Weight loss resistance
Adrenal fatigue
Despite the various names, they all refer to the same thing: a decrease in the body's metabolic output due to reduced food intake and/or increased exercise.
In health and fitness, this imbalance is often seen in those who advocate "eat less, exercise more." When you cut back on eating and amp up exercise, you create a caloric deficit, which can throw your metabolism off balance, essentially slowing down.
Your basal metabolic rate (BMR) is the energy used when your body is at rest. Here's how it works in numbers:
One quick method to calculate BMR is multiplying your weight in pounds by 10.
For instance, a female weighing 155 lbs. would have a BMR of:
155 (weight) x 10 (multiplier) = 1550 kcals
To accurately represent this example, we need to factor in food's thermodynamic effect (TEF) and all activity levels (NEAT & TEE).
NEAT: Energy burned during non-exercise activities like walking, cleaning, or fidgeting.
TEE: Energy expended during exercise such as running or cycling.
Using a simple multiplier of 1.3, the calculations look like this:
BMR (1550 kcals) × Activity Level (1.3) = 2015 kcals
So, for a female weighing 155 lbs., her estimated daily calorie expenditure is approximately 2015 kcal.
Now, practically speaking, she knows she needs to cut calories to create a weight-loss deficit. Starting at 1500 kcals daily, she initially sees progress with measurements dropping.
However, after a week or two, her body adapts, leading to a 10% reduction in calorie expenditure, including BMR, TEE, and NEAT.
Her daily energy expenditure drops to 1813 kcals in just a few days. With her intake at 1500 kcals, progress slows. To keep moving forward, she decides to cut calories even further.
This approach initially works, with measurements dropping, but it's not sustainable.
As the body adapts, we typically see another 10% decrease in daily calorie expenditure with further calorie reduction. Daily energy expenditure drops from 2015 kcals to 1632 kcals in just weeks.
To maintain a 500-calorie deficit, she'd need to eat only 1100 kcals daily. By this point, hunger surges, energy plummets, and cravings soar—signs the body wants to halt progress due to metabolic resistance. There is also not enough energy being consumed to support the body's basic functions and likely not enough nutrients are being consumed to promote health.
Reducing calories and increasing training might lead to metabolic damage or permanent adaptation. At this stage, she feels exhausted, hungry, and bloated, with poor sleep and mood, and progress stalls.
Most people give up here and return to normal eating. Sadly, decreased energy expenditure means that even average food intake leads to a calorie surplus, causing weight regain.
Some gain more weight because their bodies adjust to lower energy intake from dieting. Even the most determined dieters might find themselves in a binge eating cycle.
Their hunger and cravings skyrocket, leading to frequent binge episodes. This sudden calorie surge wipes out any deficit from their 'good' days, halting progress.
Unable to lose weight on a low-calorie plan, they stay stuck in this cycle of restriction and binge eating.
A metabolic reboot protocol is designed for those in this situation. It's also for people facing motivation issues, low libido, overtraining, illness, or feeling stuck despite doing everything 'right.'
I've outlined the 5-phase protocol to simplify and maximize effectiveness. It's based on principles from Leigh Peele's "The Metabolic Reset" program, research, and experience in metabolic reboot techniques.
Phase 1: Track & Reset
The primary goal is to cease all training and grasp your daily calorie intake. After establishing a detailed food log, calculate the average calorie intake over the past 5-7 days, as needed for the next phase.
Phase 2: Increase Food Intake
Based on your averaged calorie intake from phase 1, increase your calories by 5-10%. Consistently aim to meet this new target every day.
Phase 3: Prepare For Activity & Increase Calories
At this stage, spend no more than 15 minutes daily doing gentle stretches, foam rolling, and mobility exercises. These help keep your muscles flexible and aid in recovery.
Phase 4: Increase Activity & Calories
Workout Plan: Perform 3 full-body workouts weekly. Include mobility and foam rolling on rest days. Increasing carbohydrates helps restore leptin levels and other crucial hormones.
Phase 5: Increase Food Intake
Workout Plan: Aim for 3-4 training sessions per week. Incorporate mobility and foam rolling on rest days.
In the final phase of this protocol, gradually increase calorie intake over the next few weeks. Start by raising calories by 10% in week one, then by 20% in week two.
After completing the protocol, you can repeat the process, starting with the new calorie intake as your base.
Some may choose to maintain their new lifestyle and body. In contrast, others may opt to reduce calories again to further lose fat using a healthier approach.
Throughout the program, it's crucial to track critical measurements.
You may notice a slight weight gain during the program, which is often a positive sign. It's likely, not fat, but it could be muscle mass and water weight. Don't let this deter you from your overall goal.
Understanding how metabolism affects body composition and health changes is vital. Now, you have a detailed protocol for boosting metabolism and mitigating the effects of heavy dieting and overtraining.
Interested in utilizing this approach to help nourish your body and positively affect your metabolic health? Get the workouts and details for this protocol plus the supplement support you need by clicking below!
All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.
Affiliate disclaimer: *Heads up: My posts may contain affiliate links. If you buy something through one of those links, you won't pay a penny more, but I earn a small commission that helps keep the lights on!
Kelly Sherman, MS, NC, CPT, is a licensed nutritionist specializing in empowering women to reclaim their health by cutting through misinformation and ditching the diet culture. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and exercise sciences to best help her clients reach their potential. To nourish is to flourish!
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