I have a damaged metabolism, I don't eat anything and I also gain weight from the air. The reasons why these lies are angry to many
"I diet, I take low calories, I do a ton of cardio and I don't lose weight. I'm in a caloric deficit, but it's not working, it seems to me that I'm gaining weight from the air and I think my metabolism is damaged. What should I do?"
You have no impaired metabolism. I will ask another question.
Um, well, this has not passed in people with the sick belief that their metabolism is destroyed as Hiroshima in 1945. It is actually the idea that a person does not lose weight, even if he consumes a few calories and has a lot of activity, or even starts to gain weight with minimal food intake and a lot of cardio / training. Terrible situation. Let's start with the dose of reality. When you reduce your calorie intake, especially during a period when you are already relatively lean, it is possible that your metabolic rate will decrease. But the body won't say, "Well, you're not going to do this to me," the laws of thermodynamics will start to be ignored, lines will appear, and you'll not lose low calories or gain weight. You simply lose weight and body fat = you are smaller = your body does not need enough calories to keep you alive. When you start to get poorer and poorer, your body only needs less energy (calories). What is this process? Adaptive thermogenesis. In other words, the body adapts to lower caloric requirements.
Metabolism consists of various components: BMR (this is your current metabolism), NEAT (non-strength activity), TEA (thermal effect of activity or exercise), TEF (thermal effect of food). Do you know what is the real, confirmed change in the value of the metabolic rate? About 10-15% are unbelievable and a large part comes from NEAT, so people simply start moving less. Imagine two identical people, ie identical age, height and weight. There is an approximately 10-15% difference in metabolic rate, which averages 200-300 calories. And being a woman doesn't save you. You don't have a slower metabolism than your male friend, but he has more muscle and less fat. Lyle McDonald states that the physiological difference is only about 3%. Again - the biggest difference is in exercise, diet and activity (NEAT). So no. You have no impaired metabolism. So where is the problem?
All these components of metabolism are linked to each other and linked to the weight and amount of calories you consume. When you are low, you reduce TEF (less food, less TEF), you reduce BMR (less weight, fewer calories needed for the body and at the same time fewer calories burned by exercise).
Example: The first person weighs 90 kg and has a BMR of 1600 kcal / day, then loses almost 20 kilos (from 90 kg to 70 kg), his BMR can be reduced by 10-15% and his basal metabolism will be only 1200 kcal / day . A second person who weighs 70 kg and has never lost weight can have a BMR of 1400 kcal / day. Simply, if someone loses weight (eg from 90 kg to 70 kg), he can expect a certain reduction in the value of metabolism compared to the same person, but who has never lost weight and still weighs 70 kg. However, it is a normal adaptation process and it is a question of physiology. No damage. In addition, to date, there is no human study that such an adaptive component would completely eliminate fat loss, as some claim. I don't think it causes fat gain.
Possible cause - water retention
Do you know those who claim that they are not fat, but only flooded? Either they know they're kidding and having fun, or, most of the time, they're stuffed piglets arguing about something they have no idea about. In any case, let's look at flooding water retention from a more legitimate point of view. We already know that metabolic damage does not exist and it is only an adaptation at most, so when you consume a minimum of calories (eg around 1000 and less), you combine it with a lot of cardio and you do not lose weight, you do not have a damaged metabolism. However, such folly can cause problems for many. Cortisol is intertwined with the aldesterone receptor (aldosterone is a water-retaining hormone). Now let's refine the scenario again. Tons of cardio, a minimum of calories and also a psyche in the heart and stress, because you will not lose weight. What is going on? Cortisol increases. And these are not excuses. After all, women can retain 4-5 kilos of water during a menstrual cycle. As Lyle McDonald says, one thing will help most people like that, and now I'm going to quote: "chilling the fuck out." An increase in calories, a decrease in cardio, and calmness can lead to "magical" weight loss and from day to day you have 4 pounds less and it is not fat but water.
And then here are 4 other possible causes, probably much more relevant, that some won't read easily. This, boys and girls, is "destroyed / slow metabolism in the vast majority of people".
1. Poor food recording
What if I told you that the 1300 calories entered were actually up to 1800? People make tramps. But when estimating food intake, it is not a step, but a three-meter step behind the line. You say no? I say yes. Science also says yes. Incorrect and inaccurate estimation of food has been shown about a hundred times. And it's not just the general population, but even nutrition experts are wrong. The fact that people usually underestimate their intake by hundreds of calories is simply a fact. This has been proven in many studies, and people are imperfect or even incapable of recording the amount of food consumed. Here we can see an underestimation of your income by + - 37%. Here by more than 500 kcal / day and here by 47%, while their caloric expenditure was overestimated by 51%. Is that enough for you? Enough! This needs to be talked about, because the wave of the hand and the words "aale, a few idiots could not guess or weigh and throw into myfitnesspal" is not the solution. Here by at least 37%, here by up to 39%, here by 18 to 54%. Only now is enough. Perhaps.
She cried, suffered, tried all sorts of diets, but nothing worked. Oh, do you see yourself in that? Because this is exactly the scenario experienced by the British actress, who eventually diagnosed a slow metabolism. Do you know where the truth was after the research? She thought she was taking 1,100 kcal, it turned out she had sneaked 1900 kcal more. Shock! Not a slowed down and not badly damaged metabolism, but a totally bad recording of food. Well, do you still think you only have a slow metabolism?
2. When you write well, but also badly
Tracking via Myfitnesspal or other sites that serve as your log of the food consumed is also closely linked to the incorrectly recorded food. We can often find completely bad values of some foods in the database (either due to the stupidity of people or outdated data, or a newer food recipe) and we may have small or large deviations. Relying on Myfitnesspal is therefore not the best idea. Always check the majority of foods that you consume regularly according to the packaging. In other words, the excuse "but myfitnesspal shows me that I ate 1500" may not be relevant and you could have eaten much more.
3. And those calories, that's what?
Ignorance of calories and macronutrients is an absolute classic. You spend 4 years trying on a variety of menus, like silly magazines, detox treatments, but you don't even know what calories are and what you have as many proteins, carbohydrates and fats. Finally, learn that your weight loss is primarily affected by your caloric balance. In Super Size Me, people were asked what calories are. Who answered correctly? No one if we don't count the answer "the thing we're making for." There are still people who do not know, ignore, do not understand, do not want to understand it and prefer to spin in a circle for 20 years and swear at the whole world and especially at their damaged metabolism, which is not actually damaged, only the person is slightly backward or professionally said moron. Sharp words? Not really. People who really ignore the basics because they are lazy and look for shortcuts don't really deserve to lose weight and reach the figure of dreams.
4. You lie to yourself and maybe you don't even realize it. Or yes and you're just ignorant
You honestly wrote down 25 g of peanut butter. Congratulations. But what about the 7 g you licked or the tip of a teaspoon you had soaked in a peanut and just put in your mouth? And what about that piece of cake from a colleague at work? Just because you didn't bake it doesn't mean calories don't add up. And what about the coffee cream? Yeah, you forgot. And really, what about olive oil when you prepared meat? Jeee, you see?
Mention should also be made of "healthy" foods. We can include the mentioned olive oil here, so often some people think that what is healthy can eat more. Well, bullshit. And this also includes those biscuits that had "organic" written on the packaging. It has been proven that such foods do not have any superfeatures and extra health benefits, but people only need one sticker and they already think that they can eat twice as much. Am I exaggerating? I'm not exaggerating, science confirms that. And also the healthy protein fit Lenny & Larry’s biscuit, which has 400 calories (about one and a half Snickersky). And that pineapple-mango-coconut-strawberry juice in the fancy bottle also has calories. And he has had enough of them. In short, "healthy" does not mean "calorie-free".
And do you remember getting a few nuts in the robot? Welcome hundreds of calories. If work prevents you from achieving your goals and you say that you just can't do it, because you're at work and there are nuts (um, they just talk about themselves, well, let's leave it at that), we have one tip for you. Keep these "snacks" as far apart as possible and definitely don't have them on hand. Whether it's cookies on a table, nuts or paleobioorganic mini biscuits. It has been proven that the less effort you put into putting something like this in your mouth, the more you forget that you actually ate it and at the same time you eat a larger amount. In research, they tried it with small chocolates, and when their workers did not have them on hand, their consumption dropped by 25%.
I know that many will still claim theirs and a dose of reality will sting them a little at the heart, but unfortunately fortunately, you do not have a destroyed metabolism. You can breathe. Be honest with yourself and try to look at the real cause of your weight loss. As you may have noticed, there may be enough. Try replacing your poorly controlled 1,500 calorie intake with a well-controlled 1,600 calorie intake and it can become a "miracle".
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