It is no secret that diet culture is pretty huge in the modern world, people become so fixated on what they look like and how they can lose weight that they stop focusing on what it means to be healthy and instead will do whatever they can to achieve weight loss.
Unfortunately, the effect of this can result in a slow metabolism and future problems with losing weight.
If you are someone who has been yo-yo dieting to lose weight, then you may have damaged your metabolism as the years have gone on.
Today we will discuss how metabolism works and what you can do to bring back a healthy metabolism so that you can balance your body fat and body weight properly to make sure you can keep to a healthy weight.
What is Metabolism?
You may already have a basic idea of what metabolism is and how it works in your system, for example, it is about how fast your body converts food to energy, however, there is more behind metabolism and what it can do for us.
There are three factors that your metabolism relies on –
Thermic Effect of Food (TEF)
If we look at it as a percentage, then 15% of your metabolism relies on the thermic effect of food intake.
This is classed as the energy you need to break down the food you consume to turn it into energy.
Fats and carbohydrates need about 5% – 15% of its calories for conversion, whilst protein needs a bit higher at 20% – 30%.
Basal/Resting Metabolic Rate (BMR)
This one you may have heard of when it comes to talking about metabolism.
Around 60% of your metabolism is determined by your basal/resting metabolic rate, which is the rate at which you burn energy/calories to help your body function, for example, breathing, brain and organ function, and circulation.
Your resting metabolic rate is also affected by your genetics, as well as your age, diet, body composition, and if you have any conditions such as hyperthyroidism. So if you are not seeing the weight loss you want or you think that you are gaining weight, it could have to do with your resting metabolic rate.
In such cases, weight loss can be extremely difficult and taking medical help can be necessary. For those facing such struggles, injectable medications like Semaglutide have emerged as a potential solution. These medications work by helping the body regulate appetite and blood sugar levels, which, in turn, facilitates effective weight management.
However, it’s crucial to emphasize that injectable medications should only be used under the guidance and prescription of a qualified healthcare professional. For individuals considering such options, consulting a reputable clinic like Bayside Medspa in Norfolk, VA, can provide valuable insights and a personalized approach to managing their weight effectively. Also, these treatments should be integrated into a comprehensive weight management plan, which includes maintaining a healthy diet and engaging in regular exercise.
Active Energy Expenditure (AEE)
You are looking at around 25% of your metabolism going toward your active energy expenditure, with this including the exercise you plan on doing as well as your non-exercise activity thermogenesis (NEAT).
This includes movements such as fidgeting, standing, moving your feet (jiggling), walking around, and making sure that your posture is good, e.g. standing up straight.
It is not like you will build lean muscle mass by doing any of these movements, but they are a part of your metabolism and will have an overall effect.
What Should You Look Out For if You Think You Have Slow Metabolism?
If you think that you are experiencing weight gain despite the fact that you are dieting and exercising, then you could be dealing with a slow metabolism.
You should also look out for plateauing with your weight loss journey as well as difficulty losing weight.
Could it be Hyperthyroidism?
Some of the effects that you are going through could indicate hyperthyroidism as well because they can mirror one another.
If you are also experiencing, constipation, irritability, mood changes, brain fog, sleep disturbances, or an issue with your periods, then it could be a problem with your thyroid and you will need to go to a doctor to have that checked out with a blood test.
What Could Cause a Slow Metabolism?
There are a few risks that are associated with having a metabolism that is very slow, for instance, if you have multiple episodes of rapid weight loss by crash dieting then this can cause your metabolic rate to slow right down.
If you have previously lost weight, then you gain weight back, also known as yo-yo dieting, then this can cause metabolic damage as well.
Reducing your calorie intake to lose weight gain and putting your body into starvation mode can cause your body to not know which way is up.
A previous eating disorder will also have an effect and could cause a slowed metabolism.
So if you want to do any weight regain or weight loss, then this will prove to be quite difficult depending on what eating disorder you had.
In such cases, it’s important to consider safe and medically supervised options. Weight loss injections like Mounjaro can be a viable solution for many, offering a regulated path to weight loss, particularly for those struggling with obesity and the aftermath of eating disorders.
That said, these injections may need to be prescribed by a healthcare professional. Once you have the prescription, you can order Mounjaro online from certified pharmacies, making access to treatment more convenient.
However, it’s crucial to approach such treatments with a comprehensive understanding of your health history and in coordination with professional medical advice, ensuring that efforts to manage weight are both effective and aligned with your body’s needs.
How to Help Your Body Heal From Damaging Your Metabolism
If your goal is still fat loss through gradual weight loss in a healthy manner, then you need to make sure that you are doing what you can to achieve that, so when you do lose fat, you are doing it the right way and not putting your body back through hell for the sake of losing some pounds.
Reduce Your Stress Levels
It is well-known that stress can have a serious effect on our bodies.
Not only can it be detrimental to the mind over time, but it can physically cause issues in the weight department.
If you want to help your body lose weight and keep it healthy then you need to help reduce your body from releasing the stress hormone cortisol.
If you do not manage your stress, then you are adding to your cortisol levels which will promote fat storage in your abdomen and contribute to insulin resistance which will end up with you having more weight gain.
How To Reduce Stress Levels
Take about 10 minutes out of your day to do something that will help calm your mind and your body so you are not in a state of permanent stress.
This could be doing yoga or meditation. Stress has been known to lower your appetite, so you could try a weed pen as well. It would not only help reduce stress but induce an appetite for those that aren’t eating well. Furthermore, maybe you would like to go on a small walk to breathe in the fresh air and get some sun, or anything that you can do to stave off the stress from taking over your body and affecting your weight.
Increase Your Fiber and Protein Intake
Fiber and protein are really important nutrients to have in your body, so if you are not getting the recommended daily allowance, then you need to find ways that you can bring that up to support your body.
You burn a lot more calories if you focus on eating more protein over fats and carbohydrates.
Protein will also help you with building muscle which will also raise your metabolic level, which is a huge plus if you want to lose weight as well as make more lean muscle mass.
When you increase your fiber, your body will produce more energy to digest, process, and eliminate it, so combining these two powerhouses together will do your body a world of good.
Eat at least 1 gram of protein per pound of your body weight to support your metabolism.
Keep Yourself Hydrated
Don’t like drinking water?
Sorry to say, but if you want to make sure that you are helping your metabolism back to the way it was, then you are going to need to stay hydrated.
It has been said that around 216 liters of water can boost metabolism by 30 percent for 90 minutes, and if it is cold water, then it will raise metabolism slightly higher compared with room temperature water.
Keep Yourself Active-ish
Do not focus on consistent intense exercise to get your metabolism going as that may not be the best thing for your body to help you with your weight loss.
It can raise your cortisol levels which, as we know, will be really bad for your metabolism resulting in it slowing back down again.
Try exercises like yoga or shorter periods of intense exercise like HIIT so you are not putting your body through a prolonged activity period that is not doing anything for your system.
Living a lifestyle that is mostly sedentary will not be beneficial for your metabolism or your health in general, so always do at least some activity to keep your body moving.
Ensure That You Sleep Properly
Don’t take sleep for granted, it is one of the best things that you can do for your body to help it rest and recharge, and it will help you if you want to be a healthy weight.
7 to 9 hours of sleep is the ideal times people should be aiming for in general, it does differ with age, so you will need to check the specifics for your age group, but 7 to 9 looks to be the norm for quite a large chunk of people.
You may notice that you eat more calories when you have not slept much, so this could be the reason why you are experiencing weight gain and are unable to lose fat.
Conclusion
Now you know how to fix a damaged metabolism after dieting, you should be able to make those tweaks and changes to your everyday life so that you are not stuck in a rut.
It is hard to make sure that you are doing everything on this list.
It’s not easy to get the right amount of sleep or just reduce your stress levels quickly, but you have to start somewhere, and if you truly care about your health, it is worth it to take a look at what you can do and how important it is to make that change.
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