You should be in a calorie deficit when trying to lose weight but for how long and how much. The more weight we lose the slower our metabolism works for us. This means by eating less or our bodies will burn less as well.
Some studies even show that being on too low of a calorie deficit can lower the rate at which your body burns calories by up too 23%. This can be a good explanation for why most people can’t keep the weight off after losing it. The metabolic damage can even linger long after the diet.
On the other hand, there is plenty of evidence to debunk that “metabolic damage” plays a small effect on your metabolism.
What is Metabolic Damage?
Metabolic damage is when your physiological systems are not functioning optimally. This then causes your body to burn as much energy. In more simple terms it’s based on your body weight and activity levels and your body is not burning as many calories as it should be.
To add insult to injury, once you have “metabolic damage” the effects can still linger long after the fact of dieting. The term ‘metabolic damage” is termed because your metabolism is broken and needs to be fixed, or is it?
To break down what your metabolism is a group of chemical and physical processes that uses to help make energy available. The thought of metabolic damage comes from starving yourself, calorie deficit for too long and high amounts of cardio.
It’s an easy culprit to blame once weight loss has stopped or you feel like you can’t lose weight no matter what you do. This is when the fingers get pointed at “metabolic damage.”
While there are some studies most information is coming from stories. I used to always assume that I or someone else had “metabolic damage” when not able to lose weight.
Common issues are those who can’t lose weight on a couple of hundred calorie deficit a day. Also, people gaining weight on low-calorie diets.
What Science has confirmed about “metabolic damage”
There are some studies that show the more weight wheel is the lower calories be consumed can lower one’s metabolism. multiple Studies have proven fat people who lost weight should consume anywhere between 20-100 fewer calories per day.
It can be a little confusing because there are also other studies that are in the 100- 200 calorie range.
There is also other research that proves that metabolic damage by eating too few calories May slightly slowed down but the effects are not permanent and can be reversed.
In one study, a group of men and women 30 individuals who have lost weight, the researchers discovered if there was no major impact on their long-term change metabolic great that could promote any type of ways that would be regained.
Next, another study that was done also found no long-term effects in decreasing their metabolism in a group of men and women of 2,977 who had lost weight. Once again, metabolic damage is not real, just a myth that spread like wildfire and another catchy fitness term to throw around.
Whether you are trying to lose fat or build muscle protein is extremely important and this process.
- One of the supportive roles that protein intake does is helps you keep lean body mass.
- Those who tend to eat predominantly more carbohydrates tend to have more appetite versus those who eat enough protein throughout the day. Protein drastically increases satiety, this means that it will call curb your appetite and keep you fuller longer. Eating more protein simply just causes most people to eat less overall.
- Simply just by eating enough protein, you can burn more calories, because of TEF the thermic effect of food. In fact, protein has the highest thermic effect of food with an increased metabolic rate of 15-30%.
Can you Damage your Metabolism by reducing Calories?
Regarding all of the claims of metabolic damage by reducing your calories despite what you heard is not true. Losing weight will not cause metabolic damage. on the contrary, what does happen is your body undergoes adaptation responses to weight loss.
An example of this would be someone who has lost a lot of weight will always have less energy and will be lower than for someone who has a leaner body. Basically, if you are someone who was the last a lot of weight your energy out will always be lower versus someone who is already lean.
While losing weight and trying to keep it off, there is a process in which your metabolism adapts. With these changes, this means that we have fewer energy stores to use.
This has happened to me when I’ve lost a lot of weight and honestly probably too quickly. When I would try to work out or be active I could tell my body was not supplying enough energy out for weight lifting or regular daily activities.
This is not what we want while working out or living our day-to-day lives obviously. especially if you don’t have energy out while training, you won’t be putting your body under enough stress or resistance to grow.
While losing weight, these changes me and we have less energy and it’s been thought that anywhere from 5-10%. And in some cases even up to 15%.
While this may not seem like that much of an effect to your energy levels but you really can feel it when you are working out because in that case, you are already expending energy out already plus the energy lost from losing weight.
“Here are some signs that you may be experiencing a slower metabolism
- Gas
- Bloating
- Low energy or fatigue
- Reduced libido
- Edema — fluid retention, especially in the calves or ankles
- Weight gain or stubborn weight loss
- Loss of muscle mass
- Low immunity, recurring and/or prolonged colds and flu
- Sleep disturbances
- Changes in mood”
Final thoughts
My findings and final thoughts are that metabolic damage is not real and is mostly fabricated stories. I’ve linked studies throughout this post to prove so. Here is the Minnesota study that shows that there is minimal effect on your metabolism and while it may be affected, it’s not enough to keep you from losing weight.
There are typically three reasons why you can’t lose weight and one of them is not metabolic damage.
- You are eating too many calories
- You re retaining water weight
- Gaining muscle