Metabolic Damage - Fact & Fiction

 Metabolic Damage - Fact & Fiction

Have you been doing hours of cardio with no change in your weight?

All of the math suggests a calorie deficit and your body should be shedding fat... and yet... nothing...

Don't worry - it's not hopeless - in fact, you're not even that "special".

And, you haven't damaged yourself beyond repair!

There are lots of reasons that weight loss can slow down or plateau. And the first places to look are at your "compliance levels".

• have your activity levels dropped off from the period when you were losing weight regularly?

• how is your overall calorie consumption and macronutrient balance?

Even small changes in these 2 factors (which are 100% in your control) can impact the pace of weight loss or stall things out totally. So always start there an be in the enquiry of your patterns.

Next we'll turn our attention to your metabolism. The human body has an amazing potential to adapt our metabolism to diet and exercise programs in ways that can make fat loss more difficult as we progress through the program. This adaptation is totally normal and the amount of adaptation varies from person to person. This is where the "art" of exercise and nutrition comes into play with the "science" and "math" aspects.

Your metabolism will adapt in a few different ways:

• your active metabolic rate will slow down - this is the number of calories you burn through physical activity and daily movement, and is tied to your weight. As you lose weight, your smaller body mass will use less energy to move around. This is why we monitor your nutritional program and update it regularly as your weight loss progresses.

• your resting metabolic rate will also slow dow slightly, independent of weight and muscle loss. This is known as Adaptive Thermogenesis - and this is what is often talked about as "Metabolic Damage". Nothing is actually damaged or broken - it's perfectly normal. This is part of the natural physiological adjustments that will keep you alive when food is in short supply (critical in historical times, but less helpful in today's world of food distribution systems).

You want to monitor your program closely. Be in conversation with your trainer about what you've changed in your routines. And if all other factors are solid, then we start to look at the impact of a resting metabolic slowdown and we'll introduce additional aspects to your program to kick-start your weight loss process again!

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