Prompted "Slow Metabolism" Reduces Weight Loss?

Struggling to lose weight gets really frustrating. I've spoken to many women that get upset because they simply cannot lose weight like before. Often, it's a sudden change. The scales were being kind. They rapidly reduced numbers. But all of a sudden, they turn into old pound coins - you just cannot easily get rid of them.

Frequently, the pain sets them backwards. I'm sure you can empathise. You put in the effort. Follow a plan... eat less and move more. You do all of the things they tell us to do and rapidly lose weight. It's all going well and then nothing. The scales refuse to change. No matter how good you are, you follow a diet to the letter... you exercise like crazy but your body weight refuses to go down. You being to question why you're continuing with all the pain and punishment. And why would you if the rewards are slim to none?

It's enough to crush your confidence and goals

Therefore it's no wonder we turn to comfort foods and cosy sensations life can provide. The weight we've lost rapidly returns. Quicker than we could lose it. Which commonly drives "slow metabolism" comments... "I can't lose any more weight, my metabolism's slowed down" or "If I just look at food I put on weight. So I have to be careful because I don't have a fast metabolism".

I routinely questioned the idea. Well, if you listen to the medical advice you're likely to hear any remarks of a "slow metabolism" poo-pooed. It seems like the more we blame weight gain or difficulty losing weight on a "slow metabolism" the more they arrogantly brush off our experience. "The only other possible diagnosis, they expertly conclude, is a slow metabolism."

So, instead of listening, questioning, and testing, it's a straight NO... reduce calories and do some exercise. And yet that is exactly what we've been doing over the years to come to the conclusion. It's not like we do not have the willpower to give it a go and persist once we're losing the fat. No, it's just that we begin to extensively suffer and it stops working.

Consequently, there must be something else happening, right?

While a slow metabolism is clinically possible but rare, overall, your metabolism is a list of processes your body completes... which use energy. About 70% of your metabolism is simply keeping you alive. If you exercise or move more than sitting then the amount contributing to keeping you alive will be a smaller percent... but no less energy used. Plus, as there are few people with slow metabolisms, there are some with higher metabolisms.

Besides this, the remainder of your metabolism is made up of the small effort that goes into digesting food and a larger amount being active.

While it is widely known that some foods are less efficient than others... Fats do not take much energy to digest, carbs use a little more, however, proteins use two or three times more energy. And yet, the amount food contributes to your metabolism is small... overall, digesting food contributes to about 10%.

Lastly, the larger remaining part of your metabolism from physical activity can range between 15% to 50%. In fact, intense exercise can increase your metabolism during the following days after you finished the workout. Since dieting and exercise can have an impact on your metabolism, it's worth doing it right to avoid metabolic damage.

Sadly, losing weight causes your body to adapt

Meaning, the metabolic part keeping you alive reduces. Simply eating less will slow down your metabolism by up to 15%.[1] You'll end up hungry with a sensitive body that regulates energy use. The list of jobs your body normally completes is reduced. Your overall performance can be compromised, especially during sports.

Even though we can all agree that your metabolism should naturally be smaller than the one you started with before losing a lot of weight. It's because there is less fat tissue to regulate and maybe smaller muscles too, therefore, less energy needed. But it's not that straightforward...

...Research has often reported a 3-6% lower resting metabolism after severe weight loss.[2] Plus, these people see a lot of weight gain in the month and years that follow. They lose weight but cannot keep it off. The specialists conclude these people simply haven't adjusted to their body's new needs. In other words, the dieter is often blamed for gaining weight again and it has nothing to do with a slow or damaged metabolism.

Whereas, a recent study on The Biggest Loser contestants reveals some worrying effects. You'll be aware the contestants get put through their paces. They eat next to nothing and exercise like crazy to lose the most weight possible. They continue week after week, month after month and, on average, end up losing 70% of their body weight.

Catch up years later & they'll have gained weight again

Worst of all, when their resting metabolism was tested, it was around 500 calories fewer than predictive calculators estimate. Their metabolisms were damaged... they are now slower. And it could be permanent. Some scientists predict the participants may have to follow the same diet and exercise regime to keep the fat off. Which is not possible because, not to mention the time and dedication involved, but the pain and GI Jane shouting at you every day.

On the whole, a natural slow or fast metabolism is rare. However, the current advice of eat less and do more along with drastic and/or prolonged use will damage your metabolism. It looks to be a normal response. It's your body adapting to the new environment and surviving. Although, as many studies suggest, metabolic damage can bounce back or it could be permanent.

With that in mind, you will never catch me calorie restricting and exercising like mad when there are better and safer ways to get to my best and keep me there.