Tuesday, November 14, 2017

Metabolic adaptations

Do you have metabolic shift? Is this a real thing? Your metabolism is comprised of all the processes that are happening with your body. Your body is super smart and learns to adapt to changes around it. Adaptations like this will always occur as the body tries to maintain homeostasis.
Initially, your metabolism will slow down which will cause fat loss to become harder to achieve. As well as that, you might start to notice other unwanted side effects of a slowing metabolism such as feeling cold, poor energy levels, the loss of your libido and of course weak performance levels.
Many people are doing a lot of exercise and not eating enough. This deficit can be from reduced calorie intake, increased calorie expenditure via exercise, or a combination of the two.Years of serial dieting, slashing calories, and managing everything (from stress, to guilt after eating something we deem “bad”) with food restriction and another punishing mile on the treadmill have left us in a bad spot. Not only is it nearly impossible to maintain, but we’re often not getting any results, and it makes it too easy to feel like we’re racking up one more “failure” that leaves us wondering: "What is wrong with me"?
To be clear, your “metabolism” isn’t one static thing in your body. It’s not an organ or a muscle. We’ve been told to think of our metabolism as a simple math equation: calories in - calories out = weight loss. It makes more sense to acknowledge that our metabolism and hormones are fluid, dynamic, and adaptive. More like a rubber band. You can pull or push, but only to a point, then it snaps back or breaks all together.
Initially, when there is the wrong kind of stress (or too much stress overall) on the metabolism, the body simply adapts to the new stress by down-regulating the metabolic rate. You see this time and time again when you start a new diet or increase your exercise and get results for a like a week, then nothing. But with this down-regulation of your metabolism that can happen very quickly you simply aren’t burning as much as you think you are.
At this point, 2 things can happen, you dig deeper or you give up. If you continue and dig deeper there are big hormonal shifts that happen when too much stress is put on your metabolism. Your coritisol, estrogen and thyroid are two hormones that become affected when you are cutting calories too low and doing to much exercise. How do you fix this shift?
1- Cut back on cardio and focus on strength
2- Increase your food intake slowly AKA reverse diet
3- Get enough rest days
All of this is going to take time to reverse. Don't give up on yourself, learn more about what your body is capable of and embrace the process of fixing things from the inside out!

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