Can Eating Too Little Actually Damage Your Metabolism - Exploring The Truths and Fallacies of Metabolic Damage'

21/02/2016
Caneatingtoolittleactuallydamageyourmetabolism?Exploringthetruthsandfallaciesofmetabolicdamage.|PrecisionNutrition
Caneatingtoolittle
actuallydamageyour
metabolism?
Exploringthetruthsandfallaciesofmetabolicdamage.
ByBrianSt.Pierre
Theresalotofdiscussioninthefitnessindustryabout
whethercrashdietingcancausemetabolicdamage.Inthis
article,welltakeonthisinterestingtopicandseparatefact
fromfiction.Wellalsoteachyouexactlywhycrashdiets
mightbelinkedtostrugglingtomaintainyourweightinthe
future.
Wanttolisteninsteadofread?Downloadtheaudio
recordinghere
++++
http://www.precisionnutrition.com/metabolicdamage
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Despiteworkingoutconsistentlyandintensely,pluseating
carefully,yourenotlosingweight(ornotlosingitasfastas
youdlikeorexpect).
Oryouwerelosingweightconsistentlyuntilrecently.Now
yourestuckeventhoughyoureworkingashardasever.
Orwhenyouwereyounger,youweresuperfit.Maybeyoudid
fitnesscompetitions.Maybeyoudidsomecrashdiets.But
now,evenwhenyouputinthesameeffort,youjustcantseem
togetaslean.
Ismymetabolismdamaged?
Clientsaskusthisquestionallthetime.(Ifyoureatraineror
coach,youveprobablyhearditfromyourclientstoo.)
Canmonthsoryearsofdietingdosomekindoflong-term
harmtothewaythehumanbodyprocessesfood?
Notexactly.
Butgainingandlosingfatcanchangethewayyourbrain
regulatesyourbodyweight.
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Tounderstandthisanswerletsexplorehowhuman
metabolismactuallyworks.Thenwelltalkaboutwhetherthe
metabolismcanactuallybedamaged.
Energybalance:Thelawsof
physicsstillapply.
Youneedacertainamountofenergy(intheformofcalories)
tostayalive,aswellastomovearound.Youcangetthis
energyfromfood,oryoucanretrieveitfromstoredenergy
(e.g.yourfattissue).
Intheory:
Ifyoueatlessenergythanyouexpend,youshouldlose
weight.
Ifyoudotheopposite(i.e.eatmoreenergythanyou
expend),youshouldgainweight.
Inotherwords:
*Weusethetermbodystoresdeliberatelyasitrepresents
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thetissuesavailableforbreakdown(fat,muscle,organ,bone,
etc)andexcludeswater(whichcanchangebodyweight
independentlyofenergybalance).
Thisrelationshipbetweenenergyinandenergyoutiscalled
theEnergyBalanceEquation,anditsthemostcommonly
acceptedmodelforcalculatingapersonsenergybalanceand
howmuchweighttheyllloseorgainovertime.
WhiletheEnergyBalanceEquationdeterminesbodyweight,it
doesnttellusmuchaboutbodycomposition,whichis
influencedbythingslikesexhormonelevels,macronutrient
intake(especiallyprotein),exercisestyle/frequency/intensity,
age,medicationuse,geneticpredisposition,andmore.
Understandably,peoplegetreallyfrustratedandconfused
withtheEnergyBalanceEquationwhenthenumbersdont
seemtoaddup,ortheirresultsdontmatchtheirexpectations.
(Thisisagoodlesson,bytheway,abouttheimportanceof
adjustingyourexpectationstomatchobservablereality.)
Anditsafairfrustration.Mostofthetime,thenumbersdont
addup.
Importantly:
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Thismismatchbetweenexpectationsversusrealityisnot
becausetheEnergyBalanceEquationiswrong,oramyth.
Nobodysbodydefiesthelawsofphysics,eventhoughit
seemslikethatsometimes.
Itsbecausetheequationismorecomplicatedthanit
sounds.
ManyfactorsaffecttheEnergyBalanceEquation;theyarent
mutuallyexclusive.Whatyoudotoenergyinaffectswhat
happenstoenergyout.Andviceversa.
Eatless,movemoreisagoodstart.(Mostofuscould
probablybenefitfromeatingalittlelessandgettingalittle
moredailyactivity.)
Butthatadvicealoneisntenough.Itdoesnttakeallofthe
complex,intersectingfactorsintoaccount.
Letstakealookatsomeofthesefactors,startingwiththe
energyinpartoftheequation.
Energyinistrickierthanyou
think.
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Reason1:Thenumberofcaloriesinameallikelydoesnt
matchthenumberofcaloriesonthelabelsormenu.
Thismightsoundhardtobelieve,butitstruetheway
companies(andeventhegovernment)comeupwithcalorie
andnutrientestimatesisincrediblycomplex,ratherimprecise,
andcenturies-old.Asaresult,foodlabelscanbeoffbyas
muchas20-25percent.
Andevenifthosefoodlabelswerecorrect:
Reason2:Theamountofenergyafoodcontainsintheform
ofcaloriesisnotnecessarilytheamountofenergywe
absorb,store,and/oruse.
Rememberthatthefoodweeathastobedigestedand
processedbyouruniquebodies.Theinnumerablesteps
involvedindigestion,processing,absorption,storage,anduse
aswellasourownindividualphysiologicalmakeupcanall
changetheenergybalancegame.
So,forinstance:
Weabsorblessenergyfromminimallyprocessed
carbohydrates,andfats,becausetheyrehardertodigest.
Weabsorbmoreenergyfromhighlyprocessed
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carbohydratesandfats,becausetheyreeasiertodigest.
(Thinkofitthisway:Themoreprocessedafoodis,the
moredigestionworkisalreadydoneforyou.)
Forexample,researchhasshownthatweabsorbmorefat
frompeanutbutterthanfromwholepeanuts.Theresearchers
foundthatalmost38percentofthefatinpeanutswas
excretedinthestool,ratherthanabsorbedbythebody.
Whereasseeminglyallofthefatinthepeanutbutterwas
absorbed.
Inaddition:
Weoftenabsorbmoreenergyfromfoodsthatarecooked
(and/orchopped,soaked,blended)becausethose
processesbreakdownplantandanimalcells,increasing
theirbioavailability.
Wheneatingrawstarchyfoods(likesweetpotatoes),we
absorbveryfewofthecalories.Aftercooking,however,the
starchesaremuchmoreavailabletous,triplingthenumberof
caloriesabsorbed.
Interestingly,allowingstarchyfoodstothencoolbeforeeating
themdecreasestheamountofcalorieswecanextractfrom
themagain.(Thisismostlyduetotheformationofresistant
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starches).
Finally:
Wemayabsorbmoreorlessenergydependingonthe
typesofbacteriainourgut.
SomepeoplehavelargerpopulationsofaBacteroidetes(a
speciesofbacteria),whicharebetteratextractingcalories
fromtoughplantcellwallsthanotherbacteriaspecies.
Heresaninterestingexampleofthiswholeprocessatwork.
Recently,USDAresearchersaskedtestsubjectstoconsume
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45grams(about1servings)ofwalnutsdailyforthreeweeks.
Whattheyfoundwasthat,onaverage,peopleonlyabsorbed
146ofthe185caloriesinthenuts.Thats79percentofthe
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caloriecontentonthelabel.
Insimilarresearch,peoplealsoabsorbedonly80percentof
thecaloriesinalmonds,and95percentofthecaloriesin
pistachios.
Beyondtheaverage,therewereindividualdifferences:Some
peopleabsorbedmoreoftheenergyinthenuts,whilesome
absorbedless(likelyduetothedifferingpopulationsof
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bacteriaintheirlargeintestines).
Intheend,byeatingadietrichinwhole,minimally
processedfoods,thenumberofcaloriesyouabsorbcanbe
significantlylessthanwhatyouexpect.Plustheyrequiremore
caloriestodigest.
Conversely,youwillabsorbmorecaloriesbyeatinglotsof
highlyprocessedfoods,plusburnfewercaloriesinthe
digestiveprocess.(Inaddition,highlyprocessedfoodsareless
filling,moreenergydense,andmorelikelytocause
overeating.)
Sincethenumberofcaloriessomeonethinkstheyre
consumingcouldbeoffby25percent(ormore),theircarefully
curateddailyintakeof1,600caloriescouldreallybe1,200or
2,000.
Thismeans:
Asyoucansee,theresabigmarginoferrorforenergyinput,
evenifyoureaconscientiouscaloriecounter.Thisdoesnt
invalidatetheEnergyBalanceEquation.Itjustmeansthatif
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youwantanaccuratecalculation,youprobablyhavetolive
inafancymetaboliclab.
Formostpeople,itsnotworththeeffort(thatswhyPrecision
Nutritionmovedtoahand-basedmeasuringmodelfor
portions).
Energyoutvariesalotfrom
persontoperson.
Energyoutagain,energyburnedthroughdailymetabolism
andmovingyouaroundisadynamic,always-changing
variable.
Therearefourkeypartstothiscomplexsystem:
1.Restingmetabolicrate(RMR)
RMRisthenumberofcaloriesyouburneachdayatrest,just
tobreathe,think,andlive.Thisrepresentsroughly60percent
ofyourenergyoutanddependsonweight,body
composition,sex,age,geneticpredisposition,andpossibly
(again)thebacterialpopulationofyourgut.
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Abiggerbody,ingeneral,hasahigherRMR.
Forinstance:
A150-poundmanmighthaveanRMRof1583caloriesa
day.
A200-poundmanmighthaveanRMRof1905calories.
A250-poundmanmighthaveanRMRof2164calories.
Crucially,RMRvariesupto15percentfrompersontoperson.If
yourethat200-poundguywithanRMRof1905calories,
anotherguyjustlikeyouonthenexttreadmillmightburn286
more(orfewer)calorieseachdaywithnomore(orless)effort.
2.Thermiceffectofeating(TEE)
Thismaysurpriseyou,butittakesenergytodigestfood.
Digestionisanactivemetabolicprocess.(Everhadthemeat
sweatsorfelthotafterabigmeal,especiallyonewithlotsof
protein?ThatsTEE.)
TEEisthenumberofcaloriesyouburnbyeating,digesting,
andprocessingyourfood.Thisrepresentsroughly5-10
percentofyourenergyout.
Ingeneral,youllburnmorecaloriesinyourefforttodigestand
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absorbprotein(20-30percentofitscalories)andcarbs(5-6
percent)thanyoudofats(3percent).
Andasnotedbefore,youllburnmorecaloriesdigesting
minimallyprocessedwholefoodscomparedtohighly
processedfoods.
3.Physicalactivity(PA)
PAisthecaloriesyouburnfrompurposefulexercise,suchas
walking,running,goingtothegym,gardening,ridingabike,
etc.
Obviously,howmuchenergyyouexpendthroughPAwill
changedependingonhowmuchyouintentionallymove
around.
4.Non-exerciseactivitythermogenesis
(NEAT)
NEATisthecaloriesyouburnthroughfidgeting,staying
upright,andallotherphysicalactivitiesexceptpurposeful
exercise.This,too,variesfrompersontopersonanddayto
day.
Thismeans:
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Eachoftheseishighlyvariable.Whichmeanstheenergyout
sideoftheequationmaybejustashardtopindownasthe
energyinside.
So,whiletheEnergyBalanceEquationsoundssimplein
principle,allthesevariablesmakeithardtoknoworcontrol
exactlyhowmuchenergyyouretakingin,absorbing,
burning,andstoring.
Herestheentireequation:
Whenyoutrytooutsmartyour
bodyanditoutsmartsyouback.
Evenifallthevariablesinthefinalequationabovewerestatic,
theEnergyBalanceEquationwouldbecomplicatedenough.
Butthingsgetcrazywhenyouconsiderthatalteringanyone
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ofthevariablescausesadjustmentsinother,seemingly
unrelatedvariables.
Thisisagoodthing,ofcourse.Ourhumanmetabolisms
evolvedtokeepusaliveandfunctioningwhenfoodwas
scarce.Oneconsequence:
Whenenergyingoesdown,energyoutgoesdownto
matchit.(Youburnfewercaloriesinresponsetoeatingless).
Notineverybody.Andnotperfectly.Butthatshowthesystem
issupposedtowork.Thatshowourbodiesavoidunwanted
weightlossandstarvation.Itshowhumanshavesurvivedfor
2millionyears.Thebodyfightstomaintainhomeostasis.
Likewise,whenenergyingoesup,energyouttendstogo
uptoo.(Youburnmorecaloriesinresponsetoeatingmore).
Toillustratethispoint,hereshowyourbodytriestokeepyour
weightsteadywhenyoutakeinlessenergyandstarttolose
weight*.
Thermiceffectofeatinggoesdownbecauseyoure
eatingless.
Restingmetabolicrategoesdownbecauseyouweigh
less.
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CaloriesburnedthroughPhysicalactivitygodownsince
youweighless.
Non-exerciseactivitythermogenesisgoesdownasyou
eatless.
Caloriesnotabsorbedgoesdownandyouabsorbmoreof
whatyoueat.
*Thisresponseisparticularlymodestatfirst.Buttheadaptation
reallyrampsupasyoulosemoreweight.(Orifyourestarting
outleanandtryingtogetsuper-lean).
Checkoutwhatthislookslike:
Inadditiontothesetangibleeffectsontheequation,reducing
actualcalorieseatenalsocauseshungersignalstoincrease,
causingustocrave(andmaybeeat)more.
Theneteffectleadstoamuchlowerrateofweightlossthan
youmightexpect.Insomecases,itcouldevenleadtoweight
re-gain.
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Toaddinsulttoinjury,ariseincortisolfromthestressof
dietingcancauseourbodiestoholdontomorewater,making
usfeelsofterandlessleanthanweactuallyare.
Interestingly,thisisjustoneexampleoftheamazingand
robustresponsetotryingtomanipulateonevariable(inthis
case,actualcalorieseaten).Therearesimilarresponseswhen
tryingtomanipulateeachoftheothervariablesinthe
equation.
Forexample,researchsuggeststhatincreasingPhysical
activityaboveacertainthreshold(byexercisingmore)can
trigger:
Increasedappetiteandmoreactualcalorieseaten
Decreasedcaloriesnotabsorbedasweabsorbmoreof
whatweeat
DecreasedRMR
DecreasedNEAT
Inthiscase,hereswhattheequationwouldlooklike:
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Intheend,thesearejusttwoofthemanyexampleswecould
share.Thepointisthatmetabolismismuchmorecomplicated
(andinterdependent)thanmostpeoplethink.
Understandingenergybalance
meanssettingbetterexpectations
aboutbodychange.
Itsimportanttonotethatifyouhavelotsofbodyfattolose,
manyoftheseadaptations(i.e.loweredRMR,PA,NEAT,etc)
donthappenrightaway.But,asyoubecomeleaner,this
adaptivethermogenesiskicksin.
Itsalsoimportanttoknowthathowyourmetabolismreacts
tochangesinenergybalancewillbeuniquetoyou.
Howmuchyoucanloseorgainwilldependonyourage,your
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geneticmakeup,yourbiologicalsex,ifyouvehadrelatively
moreorlessbodyfatandforhowlong,whatmedications
youretaking,themakeupofyourmicrobiomeandprobably
awholelotoffactorswedontevenknowaboutyet.
Butletstrytosimulatehowthiscouldwork.
ScientistsattheNationalInstitutesofHealthhavestudiedthe
datafrompeoplewhohavelostweight,andcreateda
mathematicalmodelthatrepresentshowweightandfatloss
actuallyhappensintherealworld.
Wecanplaywithit,usingthePrecisionNutritionWeightLoss
Calculator.
Letsstartwitha40-year-oldmale,withastartingweightof
235lbsandaheightof510.WellcallhimFrank.
Frankworksadeskjob,andisonlylightlyactiveoutsideof
work.Thiscalculatesthatheneeds2,976caloriesofenergy
perdaytomaintainhiscurrentweight.
Byknockingoff500caloriesperday,hisintakedropsto2,476
caloriesdaily.Andhedoesntplanonchanginghisphysical
activity.
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Now,youveprobablyheardsomewherethatapoundis
equivalentto3,500calories,whichmeansthatifwetakeaway
those500caloriesfromFrankeveryday,heshouldlose1
poundperweek(500x7days=3500calories).
Heshouldendupat183lbsafteroneyearofconsistently
eating500fewercalorieseveryday.(Accordingtothismath,
then,hewouldweigh0lbswithin5years,whichshouldraise
someredflags.)
Butweknowitdoesntexactlyworkthiswayinreallife.
Attheendofayear,Frankgetsonthescale.Hes205lbs.
Whatthehell?
Thats22poundsmorethanIshouldbe!
FrankragestohiswifeMaria,whosmilesknowingly.Shes40
too,andhasbeentryingtoloseweightsincehavingtwokids
inhermid-30s.
Tellmeaboutit,shesays.Ivelostandgainedthesame10
poundsoverandover,eventhoughIvebeenexercising
andeatingprettyhealthy.
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Thentheyboththink:
MaybeIshouldtrythatjuicecleanseafterall.Mybodyis
obviouslybroken.
Nope,nobodyisbroken.Donthitthatjuicecleansejustyet.
Instead,FrankandMariacouldbothbenefitfromaclear
understandingofhowweightlossactuallyworks.Thenthey
cansetappropriatebehaviorgoals,andhaverealistic
expectationsfortheirprogress.
(Postscript:FrankandMariadecideagainstthejuicefastand
enrollinPNCoaching.Attheendofayear,Mariasonlylost
atotalof7lbs,buthasgained5lbsofmuscle[whichmeans
sheslost12lbsoffat].Herfirmarmsandglowingskinarethe
envyoftheothermoms.Frankisdowntoafit185lbsand
tryingtofigureouthowtoconvinceMariathatheshouldbuya
mountainbike.)
So,doesdietingdamagethe
metabolism?
Despitewhatyoumayhaveheard:
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Losingweightwontdamageyourmetabolism.
Butbecauseoftheadaptationsyourbodyundergoesin
responsetofatloss(topreventthatfatloss,infact),energy
outforthosewhohavelostsignificantweightwillalwaysbe
lowerthanforpeoplewhowerealwayslean.
Rather:
Losingweight,andkeepingitoff,isaccompaniedby
adaptivemetabolic,neuroendocrine,autonomic,andother
changes.
Thesechangesmeanthatweexpendlessenergyaround510percentless(orupto15percentlessatextremelevels)than
whatwouldbepredictedbasedonjustweighingless.
Unfortunately,becauseofthisadaptiveresponse,someone
whohasdieteddownwilloftenrequire5-15percentfewer
caloriesperdaytomaintaintheweightandphysicalactivity
levelthansomeonewhohasalwaysbeenthatweight.
(Orevenless,potentially,becauseaswelearnedinthevery
beginning,theRMRofpeopleoftheexactsame
age/weight/etc.canstillvarybyuptoanother15percent.)
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Thismeanssomeonewhowasneveroverweightmightneed
2,500caloriestomaintaintheirweight,whilesomeonewho
hadtodietdowntothatweightmayneedonly2,125-2,375
caloriestoholdsteady.
Wedontknowhowlongthisloweredenergyexpenditure
lasts.Studieshaveshownthatitcanhangaroundforupto7
yearsafterweightloss(ormore,7yearsisasfarasitsbeen
studied).Thislikelymeansitspermanent,oratleast
persistent.
Thisisextrarelevantforpeoplewhohaverepeatedlydieted,
orforfitnesscompetitorswhomayrepeatedlyfluctuate
betweenbeingextremelyleanandbeingoverweightinthe
off-season.
Idonthavedatatobackthisup(tomyknowledgenoonehas
studiedit),butadaptivethermogenesisseemstoreactmore
stronglyormorerapidlywitheachsuccessiveyo-yoof
extremebodyfatfluctuations.
Allofthisexplainswhysomepeoplecanfeelliketheyve
damagedtheirmetabolismthroughrepeateddieting.(And
whysomeexpertssuggestmetabolicdamageisarealthing.)
Butnothingreallyhasbeendamaged.
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Instead,theirbodieshavejustbecomepredictablymore
sensitivetovarioushormonesandneurotransmitters.Their
metabolicratesareunderstandablylowerthanpredictedby
variouslaboratoryequations.
So,wheredoesthisleaveus?
Bodychangeisgoingtobeharder
forsomepeople,andeasierfor
others.
Thatcanmeanallphysiologicalchanges:weightlossorgain,
fatlossorgain,andmusclelossorgain.
Butevenifyourbodymightdefendagainstweightloss,you
canstillloseweight,gainmuscle,anddramaticallychange
yourbody.
OurmensandwomensFinalistHallsofFameareclear
evidenceofthat.
Whattodonext:
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SometipsfromPrecisionNutrition.
Thephysiologyofweightlossiscomplicated,butthebest
strategiesforlosingfatandkeepingitoffdonthavetobe.
1.Eatplentyofprotein.
Proteinisessentialwhenlosingweight/fatforafewreasons.
Proteinhelpsyoukeepthatall-importantleanbodymass
(whichincludesconnectivetissues,organs,andboneas
wellasmuscle).
Proteinsignificantlyincreasessatiety,whichmeansyou
feelfullerdespiteeatingless.(Andeatingmoreprotein
oftencausespeopletoeatlessoverall.)
Justbyeatingmoreproteinyouburnmorecalories,
becauseoftheincreasedthermiceffectofeating.
Forexample,ifyoureeating2,500caloriesdaily,15percent
fromprotein,50percentfromcarbs,and35percentfromfats
(roughlyaverageforUSadults),youreburningapproximately
185caloriesperdaythroughdigestion.
Maintainyourtotalcalorieintakebutincreaseproteinto30
percent,dropcarbsto40percent,andwhittlefatto30
percent,andyourTEEgoesuptoroughly265caloriesper
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day.
Formostactivemen:6-8palm-sizedservingsofprotein
perday.
Formostactivewomen:4-6palm-sizedservingsperday.
2.Eatawidevarietyoffruits,vegetables,
qualitycarbs,andhealthyfats.
Vegetablesareloadedwithvitamins,minerals,phytonutrients,
water,andfibertohelpyoufillupduringmeals,stayfull
betweenmeals,keepyouhealthy,andrecoverfromyour
workouts.
Werecommend6-8fist-sizedservingsperdayformost
activemen.
And4-6fist-sizedservingsperdayformostactivewomen.
Thecarbswillfueltraining,boostleptin(asuperimportant
hormone),keepupsexhormones,andpreventfeelingsof
deprivation.
Andthefatsalsokeepupsexhormones,boosttheimmune
system,suppressexcessinflammation,andmakefoodtaste
reallygood.
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Formostactivemen,thiswouldbe6-8handfulsofquality
carbs,and6-8thumbsofhealthyfatsperday.
Formostactivewomen,4-6handfulsofqualitycarbsand
4-6thumbsofhealthyfatsperday.
3.Adjustyourintakeasyouplateau,orto
preventplateaus.
Asyourweightlossprogresses,youwillneedtoloweryour
calorieintakefurthertocontinuetoprogress,asyoursmaller
bodywillburnfewercalories,andyourbodyisadaptingto
yourdiet.
Beready,willing,andabletoadjustportionamountsby
removing1-2handfulsofcarbsand/or1-2thumbsoffatsfrom
yourdailyintake.Thenreassessandcontinuetoadjustas
needed.
However,onestudyfoundthatweightlossplateaushaveless
todowithmetabolicadaptationsandmoretodowithan
intermittentlackofdietadherence.Inotherwords,not
actuallystickingtoanutritionplanconsistently.
Researchshowsthatweusuallythinkwereeatinglessand
exercisingmorethanwetrulyare.Sodoanobjectivereviewof
youractualenergyinandoutbeforeassumingyourbodyis
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blockingyourefforts.
4.Understandthatthisiscomplex.
Somanythingsinfluencewhat,why,andwhenwechooseto
eat.
Toooften,eatingandbodysize/fatnessareblamedonlackof
knowledge,lackofwillpower/discipline,orlaziness.Inreality,
foodintakeandbodycompositionaregovernedbyamixof
physiological,biological,psychological,social,economical,
andlifestyleinfluences,alongwithindividualknowledgeor
beliefs.
Oneofthesimplestwaystomakeyourdecisionprocesses
easieristocreateanenvironmentthatencouragesgoodfood
choicesanddiscouragespoorones.Thiscanmeanmaking
changestoyourdailyroutine,whoyouspendtimewith,where
youspendtime,andwhatfoodisreadilyavailabletoyou.
Butrememberthatweightlosscanandshouldberelatively
slow,soaimtoloseabout0.5-1percentofyourbodyweight
perweek.
Thishelpstomaintainmusclemassandminimizetheadaptive
metabolicresponsestoalowercalorieintakeandresulting
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weightloss.Fasterweightlosstendstoresultinmoremuscle
losswithoutextrafatloss,aswellasalargeradaptive
response.
5.Cyclecaloriesandcarbs.*
*Note:Thisisahigher-levelstrategyforfitnesscompetitors
andeliteathleteswhoneedtogetverylean(i.e.~6-9percent
bodyfatformen,and~16-19percentforwomen).Itsnot
somethingfortheaverageperson.
Forfolkswhoaretryingtogetquitelean,atsomepointyou
cantjustrelyonlineardietingtogetyouthere.Bystrategically
cyclingcaloriesandcarbs,youcanhelptolimithowmuchthe
metabolism-regulatinghormoneleptindrops(ortemporarily
boostitbackup)attenuatingtheadaptiveandhunger
response.
6.Refeedperiodically.**
**Note:Thisisahigher-levelstrategyforfitnesscompetitors
andeliteathleteswhoneedtogetverylean(i.e.<6percent
bodyfatformen,and<16percentforwomen).
Whengettingtoextremelevelsofleanness,evenstrategic
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calorieandcarbcyclingmightnotbeenough.Sotakeoutthe
bigguns,andemploysomeperiodicre-feedstotemporarily
boostleptinandinsulinandkeepfatlossgoing.
7.Doamixtureofresistance,
cardiovascular,andrecoveryactivity.
Resistancetraininghelpsyoumaintainvitalmusclemass,burn
calories,andimproveglucosetolerance.Cardiovascular
exerciseimprovesthehealthofyourcardiovascularsystem,
helpsyouexpendenergy,andcanimproverecovery.
Butdontoverdoeitherone.
Recoverywork(e.g.foamrolling,walking,yoga)helpsyou
maintainconsistencyandintensitywithresistanceandcardio
training,makingthemmoreeffective.Andithelpstodecrease
stress(loweringcortisol),whichalsohelpsyoulosebodyfat
andkeepitoff.
Aimfor3-5hoursperweekofpurposefulactivity.
8.FindwaystoincreaseNEAT.
Getastand-uportreadmilldesk,fidget,pacewhenonthe
phone,takethestairs,parkfartherawayfromwhereyoure
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going,etc.Thesesmallincreasesinactivitycanmakeabig
difference,andcanaccountforhundredsofdailycalories.
9.Developasolidnightlysleeproutine
andmanageyourstress.
Sleepisjustasimportanttoyoursuccessasnutritionand
activitylevels.Dontpretendthatyoucangetbywithless.It
simplyisnttrue.
Often,whenpeoplelowertheirstress,theylosealotofbody
water.Thentheyalsonoticethattheymayhavelostfattoo.
(Plus,theymaydiscoverthatchronicinflammationgoesdown
anotherwin.)
Thisincludesmentalandemotionalstress.Researchon
cognitivedietaryrestraint(i.e.worryingandstressingoutabout
food)showsthatconstantlyandnegativelyfixatingonwhat
youeat(ordont)canhavethesameunhealthyeffectas
actuallydietingstringently.
Yetweneedsomestresstoactuallyhelpwithprogressand
growth,sofindyourstresssweetspot.
10.Havesomeself-compassion.
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Therearegoingtobemealsordayswhereyoudonteatas
youshould.ItsOK.Ithappenstoeveryone.Recognizeit,
acceptit,forgiveyourself,andthengetbackontrack.
Researchactuallyshowsthatself-compassionandflexible
eatingisassociatedwithlowerBMIandahealthierbody
weight,lowerself-reportedcalorieintake,lessanxietyand
stress,andabetterrelationshipwithfood.
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Can Eating Too Little Actually Damage Your Metabolism - Exploring The Truths and Fallacies of Metabolic Damage'

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