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Your metabolism is like the engine that powers your body’s energy production and weight management. It’s responsible for converting the food you eat into energy, fueling your daily activities and bodily functions. However, factors like age, genetics, and lifestyle choices can impact your metabolic rate, leading to sluggishness and difficulty in managing weight.

The good news is that with some simple lifestyle changes, you can revamp your metabolism and kickstart your journey to improved energy levels and fat loss.

What is metabolism?

Metabolism refers to the chemical processes that occur within your body to maintain life. It involves two primary components: catabolism, the breakdown of molecules to release energy, and anabolism, the synthesis of molecules to build and repair tissues. Your basal metabolic rate (BMR) is the number of calories your body needs to maintain basic functions while at rest. Factors such as age, gender, body composition, and genetics influence your BMR.

Unfortunately, a good deal of people create damage to their metabolisms which can impact their ability to lose fat or gain muscle efficiently.

How does metabolic damage occur?

Sometimes, despite our best efforts, our metabolism can become damaged due to various factors such as crash dieting, chronic calorie restriction, or yo-yo dieting. This damage can lead to a decrease in metabolic rate, making it more challenging to lose weight and maintain a healthy body composition. When you consistently consume too few calories or engage in extreme dieting practices, your body may enter a state of metabolic adaptation, where it learns to function on fewer calories to conserve energy.

There may also be factors outside of your lifestyle/control that can lower your metabolism such as various thyroid problems. It’s important to check with a doctor if you think you may have a thyroid problem (or aren’t sure).

Signs of metabolic damage

• Feeling constantly fatigued or lethargic
• Difficulty losing weight despite eating very little
• Frequent hunger or cravings especially for sugary or salty foods
• Hormonal imbalances, such as irregular periods or an absence of your period althogether

Can you fix metabolic damage?

Luckily, most metabolisms can be fixed. Reverse dieting is a strategic approach to gradually increasing calorie intake to repair and restore metabolic function. Instead of abruptly increasing calories, which can lead to rapid weight gain, reverse dieting involves slowly and methodically adding calories back into your diet while monitoring your body’s response.

How to reverse diet

1. Calculate Your Baseline: Start by determining your current calorie intake and tracking your food intake for a few weeks to establish a baseline. This may take a lot of trial and error to figure out what calorie level you are not gaining nor losing weight at.
2. Increase Calories Gradually: Begin by adding small increments of calories to your daily intake, typically starting with 50-100 calories per week. Focus on increasing your intake from nutrient-dense foods such as lean proteins, healthy fats, fruits, and vegetables.
3. Monitor Progress: Pay close attention to how your body responds to the increase in calories. Keep track of changes in energy levels, hunger cues, and body composition. It’s essential to be patient and allow your body time to adjust to the changes.
4. Adjust as Needed: Depending on your goals and how your body responds, you may need to adjust your calorie intake accordingly. Some individuals may be able to increase calories more quickly, while others may require a slower approach.
5. Focus on Strength Training: Incorporating strength training into your fitness routine can help support metabolic health and prevent muscle loss during the reverse dieting process. Aim to maintain or gradually increase your muscle mass to support a healthy metabolism. It also helps tremendously to up your daily non-exercise movement such as walking, fidgeting, getting up and moving around, etc.
6. Listen to Your Body: Pay attention to hunger and fullness cues, as well as signs of fatigue or stress. It’s essential to prioritize self-care and give your body the nourishment and rest it needs to thrive.

Benefits of reverse dieting

• Restores metabolic rate and function
• Supports sustainable weight loss and maintenance
• Improves energy levels and overall well-being
• Helps prevent future metabolic damage and yo-yo dieting cycle

How long should you reverse diet for?

The duration of a reverse diet can vary depending on individual factors such as metabolic health, goals, and starting point. While there is no one-size-fits-all answer, the general principle is to reverse diet until you reach a point where your metabolism is functioning optimally, and you have achieved a sustainable calorie intake that supports your goals without excessive weight gain.

Expected rate of weight gain

While some weight gain is expected during a reverse diet as you increase calorie intake, the goal is to minimize excessive weight gain. Monitoring your weight and body composition regularly can help gauge the rate of weight gain and adjust calorie intake as needed.

Weekly weight gain should be no more than 0.25% to 0.5% of your body weight. If it is more, reduce calories back down 50-100 for a slower weight gain.

P.S. *There are some cases where there won’t be any weight gain* depending on the person.

Monitoring progress

During the reverse dieting process, it’s essential to monitor progress closely and make adjustments as needed. Keep track of changes in energy levels, hunger cues, body composition, and performance in the gym.

If you notice signs of metabolic adaptation, such as a plateau in weight loss or a decrease in energy levels, it may be an indication to continue reverse dieting or make adjustments to your calorie intake.

Transitioning out of a reverse diet

Once you’ve reached a point where your metabolism is functioning optimally, and you’ve achieved a sustainable calorie intake that supports your goals, you can transition out of the reverse dieting phase. At this stage, you may continue with a maintenance calorie intake or transition into a slight surplus if your goals involve muscle growth or a slight deficit if your goals include fat loss.

Knowing when your metabolism is functioning normally and when to stop reverse dieting involves monitoring various factors and listening to your body’s cues. Here are some signs that indicate your metabolism is functioning optimally and you may be ready to stop reverse dieting:

1. Stable Weight and Body Composition: Your weight has stabilized, and you’re maintaining a healthy body composition with minimal fluctuations in weight or body fat percentage.
2. Healthy Hunger and Fullness Signals: You’re experiencing normal hunger and fullness cues, indicating that your body is regulating appetite and energy intake effectively.
3. Steady Energy Levels: You’re consistently feeling energized throughout the day without experiencing extreme fluctuations in energy levels or fatigue.
4. Improved Performance in the Gym: Your strength, endurance, and overall performance in the gym have improved or remained stable despite the increase in calorie intake.
5. Balanced Hormone Levels: Hormonal imbalances, such as irregular periods or thyroid issues, have resolved or improved, indicating better metabolic function.
6. Optimized Metabolic Markers: Blood sugar levels, insulin sensitivity, and other metabolic markers have normalized or improved, indicating better metabolic health.
7. Positive Changes in Mood and Well-Being: You’re experiencing improved mood, mental clarity, and overall well-being, indicating that your body is functioning optimally.
8. Ability to Maintain Weight Without Excessive Effort: You’re able to maintain your current weight and body composition without excessive calorie restriction or overeating, indicating a balanced metabolism.
9. No Signs of Metabolic Adaptation: You’re not experiencing signs of metabolic adaptation, such as a plateau in weight loss or a decrease in metabolic rate, despite the increase in calorie intake.
10. Feeling Satisfied and Content: You feel satisfied and content with your current eating habits and calorie intake, indicating a healthy relationship with food and a sustainable approach to nutrition.

It’s important to note that the decision to stop reverse dieting should be based on a combination of these factors, as well as individual goals and preferences. It’s also essential to continue monitoring your progress and making adjustments as needed to ensure long-term metabolic health and sustainable results.

The duration of a reverse diet will vary based on individual factors, but the primary goal is to repair metabolic damage and restore metabolic health while minimizing excessive weight gain. It could take several weeks to several months. Listen to your body, monitor progress closely, and be patient throughout the process. Remember that achieving sustainable results takes time, consistency, and a focus on overall health and well-being.

The fat gain will be discouraging temporarily, but the improvements in your metabolism will be so much better for you (and your goals) in the long term.

Reverse dieting is a valuable tool for repairing metabolic damage and restoring your body’s ability to efficiently burn calories and support overall health. By gradually increasing calorie intake and focusing on nourishing your body with nutrient-dense foods, you can promote long-term metabolic health and achieve sustainable weight loss and fitness goals. Remember to be patient, listen to your body, and seek guidance from a healthcare professional, registered dietitian, or trainer who has a specialization in nutrition if needed.

By implementing these strategies into your lifestyle, you can revamp your metabolism and unlock your body’s potential for increased energy and fat loss. Remember that every individual is unique, so it may take some experimentation to find the approach that works best for you. Stay patient, stay consistent, and celebrate your progress along the way. I’ll be cheering you on from the sidelines (or maybe front row if we are working together).

I have 5 spots opening next month to work with you 1:1. You can apply here.

Until next time,

Coach Emily