Most people attempt for yo-yo or crash dieting to lose their excess body weight or fat at some point in their lives. Nowadays, having a slim aesthetic physique is everyone’s desire and it is so common for people to try out cutting off their carbs intake, going for low-calorie intake, or even opting for a carefully planned, balanced diet. However, it’s important to note that these things could eventually result in metabolic damage. [1]
Metabolic damage aka starvation mode is the shift of the body to preservation mode in response to a long-lasting calorie deficit or restriction. It is the disturbing state of the metabolism where a return to a healthy balance is hard to be achieved. It can further lead to several health issues. But, the good news is that metabolic damages are fixable. If a person has messed up with the metabolism with severe starvation in the past and has lost a considerable amount of lean body mass, it may take a little longer to get things back to normal, however, it’s not a hopeless situation. Anyone can boost their metabolism, just some time investment is needed. [1, 3]
Reasons Behind the Occurrence of Metabolic Damage
Metabolic damage happens when the body’s metabolism has acclimated or gotten used to working in “survival mode” where it experiences a new norm of energy utilization. This occurs after the body has come out of long periods of intense calorie restriction, calorie depletion from exercise, stress, or combinations. Scientifically, it is also called adaptive thermogenesis. It has evolved as a mechanism to adjust to starving conditions in early humans.
In today’s time, more humans are falling under the category of overweight or obese and experiencing a form of metabolic damage due to excess calorie intake and less fat burn. To lose weight, most obese or overweight individuals are putting themselves on highly restrictive diets (i.e. have reduced calorie intake to an unacceptable level) that is shocking for their metabolism and makes their body step into starvation mode. In starvation mode, further calorie intake is all stored in the body. This means burning calories is not happening the way ones needs it to. Thus, the main purpose of dieting is defeated. [1, 2]
Signs and Symptoms of Metabolic Damage
The most common indication is the plateauing phenomenon where a person is not able to notice the results of their dieting and exercising. Other signs of slowing down of metabolism include feeling extremely tired all time, increased fat mass, reduced muscle mass, extreme hunger (as the body is psychologically in need of calories), and irregular menses in women.
When metabolism equilibrium is disturbed, every physiological process is impacted. A person is going to face issues with both mind and body including having a compromised endocrine system.
The common sign and symptoms that point to metabolic damage or dysfunction as a potential culprit includes:
- Fatigue
- Gas or bloating
- Diarrhea or constipation
- Heartburn or Acid reflux
- Low sex drive (libido)
- More food cravings or increased hunger
- Mood swings
- Sleep disturbances
- Loss of muscle mass
- Stubborn weight loss or weight gain
- Low immunity
- Depression and anxiety
- Edema- swelling due to retention of fluids, especially found in the ankles or calves
- Absence or irregular menstrual periods in women. [1, 2]
How to Repair or Prevent Metabolic Damage?
If the symptoms mentioned above are thought to be the result of metabolic damage, the best is to consult a doctor. A healthcare provider can help alleviate some of these symptoms that are caused by hormonal imbalances.
Health experts suggest some preventive measures such as:
- Weight lifting- Studies have reported that resistance training can reduce the likelihood of developing the starvation syndrome linked to metabolic damage.
- A protein-rich diet- The calories derived from proteins tends to not easily break down as carbohydrates do.
- Foods that increase metabolism and burn fat: Including foods like salmon, avocado, spinach, eggs, beans, bananas, oats, walnuts, black beans, kale, almonds, olive oil, cucumber, pumpkin seeds, quinoa, and cauliflower can help boost metabolism and burn fat.
- Breaks from the diet- To avoid getting the body into a starvation state, simply take periodic breaks from the diet that will help replenish the calorie intake. [1]
Self-Help Tips to Deal With Metabolic Damage:
Start today itself and stick to the metabolism-boosting strategies. Only weeks of consistent diligent effort can help people achieve a supercharged metabolism. Here are some of the steps that can be taken to fix metabolic damage:
1. Increase Energy Intake- This can be done by “reverse dieting” or an “all in” approach. The former is a calculated method where the calorie intake is gradually increased while the latter involves an immediate and drastically more intake of calories.
2. Do Not Over-Exercise- High levels of physical activity would only result in the burning of all fat or calories when there is a need for more energy. Instead, go for high-intensity interval training that can help improve cortisol levels and metabolic state.
3. Have a Healthy Lifestyle- It is important to reduce stress, keep the body hydrated by drinking plenty of water daily, implementing gentle nutrition, having enough sleep, and focusing on enhancing body image without being in a state of having a negative body image. By working on these lifestyle interventions, the body is no longer prone to suffer from metabolic damage. The foods that can help increase metabolism and burn fat include protein-dense foods like eggs, cottage cheese, low-fat yogurt, and lean meat; iron-rich meals like nuts and oatmeal; foods containing healthy fats like omega-3 fatty acids as found in salmon fish; more of dietary fiber-rich foods including green leafy vegetables and fresh fruits. It is recommended to take 5-6 small meals every day with each meal scheduled after approximately every 3 hours including a substantial breakfast and post-workout meal. In these meals, only a small calorie deficit is allowed.
4. Take Natural Health Supplements- Immunity and metabolism are inextricably linked to one another. A secure immune system needs energy. If metabolism is good, the fat build-up is less in the body, the body remains active and energetic, and eventually, the immune system works properly. [2, 3]
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References:
1. https://nfsports.com/blogs/supplements/metabolic-damage
2. https://colleenchristensennutrition.com/damaged-metabolism/
3. https://www.fitwatch.com/blog/how-to-repair-a-damaged-metabolism
