How Athletes Can Fix Metabolic Damage in Their Bodies
- Dietitian.Lauren Hmede
- Sep 22, 2019
- 3 min read
How Metabolic Damage Begins
Putting on extra fat can leave us feeling anxious and wanting to lose it quickly. A determined attitude can get in the way of applying the right methods to reduce body fat. Our goal is quick weight loss and not worrying about metabolic function.
We start by reducing caloric intake consuming only half the calories of our typical daily diet. As a man this could mean instead of eating 3000 calories per day, now you are raking in a measly 1600 calories. The same is true for a woman eating 2200 calories per day and shaving it down to 1200 calories.
In order to blast fat fast, an hour of cardio per day is added to your already exhausting exercise program. The start of the program resulted in significant weight loss and stimulated an even more determined attitude.
Additional weight loss methods implemented over the following weeks failed to reap the same weight loss benefits. Welcome to the beginning of the big stall.
Why Is This Happening?
Fat has stopped shedding, the scale is not budging and pure frustration has set in. Why is this happening?
In a desperate attempt to fix the problem even more drastic measures are applied. The decision is made to cut out all carbohydrates and reduce fat intake to 25 grams per day (that’s only two handfuls of nuts).
The body responds to the adjustment by barely shedding any fat weight this time. Continued disappointment in the new strategy sends many to the gym adding once again an extra hour of cardio.
A few more weeks show nothing in fat loss and the body has stopped responding to weight loss efforts altogether.
Can I Fix Metabolic Damage?
Once we have altered our metabolism to the point of creating metabolic damage, steps can be taken to get it back:
Resting our body will be important for metabolic recovery.
Apply an eat less, exercise less approach for a few weeks.
Walking and light weight training is recommended through this period.
Having a discussion with your physician that also includes adrenal fatigue may be helpful.
Once you start feeling better, have more energy and an improved mental game, slowly return to appropriate method of weight loss.
It will be important to think about fat loss as a process and become patient with your progress. Fat loss is not to be rushed. Aim for approximately one to two pounds per week as a healthy goal.
Slow weight loss reduces the risk of muscle atrophy (wasting) and allows your body to adjust slowly to applied changes.
Begin by making minor changes to your caloric intake.
Keep carbohydrates in your diet and don't overdo the cardio sessions.
For every change or move you make, your body will respond with an action similar to playing a chess game.
Cutting calories doesn't need to be combined with additional cardio all at once.
Your metabolism will not be your friend doing too much too soon.
Give your body a chance to adjust to reduced calories without the added stress of increased physical exercise.
Carbohydrates are also essential to keeping metabolism elevated by activating a fat-burning hormone (leptin). Increased leptin levels are indicated to improve energy output.
Reducing and eliminating carbs lowers leptin levels and decreases their function.
Adequate fat intake is important for hormone function,especially testosterone. Testosterone helps to increase our metabolism and fat burning ability.
Eliminating fat from our diet can cause impaired body function and is shown to increase fat stores.
The Takeaways for a Healthy Metabolism
Be patient!!
One to no more than 2lbs of fat loss per week.Apply one change at a time and allow your body to adapt.
Carbohydrates are essential for an elevated metabolism. They may be reduced but not eliminated.
Fat intake is important for hormone function (testosterone) and burning fat. Moderate amounts of fat will prevent starvation cues and promote metabolic function.
If cutting weight for a fitness competition,apply the same methods in reverse to put healthy weight back on, but don’t pack it on.
Maintain a healthy weight on and off competitive season and the same goes for active adults. This will keep your metabolism running like a clock.
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