You’re training your butt off, eating very low calories and doing a ton of cardio but the pounds aren’t dropping? What’s going on? You may have a broken metabolism…
A damaged metabolism can be caused by excessive exercise and calorie restriction which will stop your fat loss progress. Confused? You thought you needed to be in a calorie deficit in order to lose fat? You do, but not excessively! Many people drop their calories too low. You need to eat enough to keep your metabolism and other basic systems functioning efficiently. You should aim to eat as much as possible whilst still being able to lose fat.
When you eat excessively low calories whilst performing a high intensity physical activity programme numerous things start to happen. Important hormones that regulate metabolism start to become suppressed. These hormones include Leptin which is the hormone that creates feelings of hunger and satiety, it prevents us from starving by telling us when to eat and indirectly controls fat loss. When you under eat, less Leptin is produced which slows down fat loss. This is why it’s better to eat a higher amount of calories combined with a solid training plan rather than drastically cutting them and excessively training.
On top of this, excessive calorie restriction increases the breakdown of muscle tissue. We want to avoid this because the more muscle tissue we have the more calories we burn at rest. Higher levels of muscle mass means a better functioning metabolism as muscle tissue is metabolically active tissue. So, more muscle = more fat loss results. And ladies, don’t worry about becoming ‘bulky’. Women don’t have the testosterone levels required to build large amounts of muscle tissue. You will simply add a healthy amount to your physique whilst increasing tonality to the body.
Finally, what about cardio/exercise? It burns calories so why wouldn’t you lose fat? Your body adapts to exercise. By doing the same amount of exercise you’ll burn less and less calories meaning you’ll have to do more to get the same results. BUT this is where people get stuck because you’re eating very low calories and already doing a ton of exercise but you’re not losing fat and getting the results you want. You’ll end up stuck because you won’t be able to keep eating less and less and exercising more and more. You’ll end up too tired, sick or you’ll just want to give up.
So what should you do? First thing, don’t drastically cut your calories. Secondly, if you’re doing a lot of physical activity, taper it back. Finally, you need to slowly start increasing your calories by 50-100 calories per week until you’re at a healthy level.
Don’t feel you have to do this alone, if you truly want to get the results, let me help you. With my expertise I can create the perfect training and nutritional plan for you so that we can finally get you the results you deserve.
Now a couple of important things to note before enlisting my help. Understand that you may gain weight, but that doesn’t mean you’ll put on fat. If you’ve been undereating for a long time your muscles will be depleted of an energy source called ‘glycogen’, which consists of water and glucose. When you start to increase your calories your muscles will start to store more glycogen, which adds to your weight. This is good, you won’t be adding fat, but you’ll be adding more energy into your muscles. Remember this if you step on the scales and see the number going up (my advice is just to throw out the scales all together).
And finally, I’ll need your patience. Damaged metabolisms are the result of a long term affliction. So naturally, it’s going to take a similar amount of time for us to get your metabolism functioning properly again so that you can really start to get those results you crave but you can rest assured that I will be there to guide you through the process. Contact me now to receive your free initial consultation and taster session so we can start today.
The Fat Loss Specialist