by coach Natasha Marysheva
METABOLIC
DAMAGE
...AND WHAT TO DO
ABOUT IT
Symptoms:
-difficulty losing weight
-always tired
-losing hair
-frequent headaches
-keep forgetting things
-always cold
-decreased libido
-low mood/depressed
-sugar cravings
-sleep problems
How it happens:
-you spend over 12 weeks in a
caloric deficit (not eating enough)
-your body responds by slowing
down your metabolism = your body
now burns FEWER calories
-you now need even FEWER calories
to continue losing weight
-you decrease the calories again
and lose some more weight,
metabolism slows down again, and
you now need even fewer calories
-eventually, your metabolism is
slowed down to the point where you
need VERY FEW calories to lose
weight, which is just unrealistic
and not sustainable = this is the
reason you're not losing weight any
further
@coach.natasha.m
Some facts:
-NOT permanent, can be reversed
-happens when you UNDER-EAT (i.e.
in a caloric deficit) for a
prolonged period of time
-is a body's NATURAL defense
mechanism = totally normal!
-managed with INCREASING your
calories
-is often the reason you cannot
lose weight... or gain the weight
back after you've lost it dieting
WHAT TO DO:
-the only way to restore your
metabolism is to INCREASE the
calories you're consuming
-you need to consume at least
your maintenance calories for
at least 4-6 weeks
-make sure you're getting
enough protein (at least
0.7-1g per 1 lb of current body
weight
-after the 4-6 weeks, you
should notice the improvement
of the symptoms mentioned
above
-can now introduce a SLIGHT
caloric deficit and see how
your body responds -
generally, you should start
losing weight at this point
NEED HELP?
LET ME KNOW!