We all know by now that a calorie deficit is essential to lose weight, but what happens to our bodies if we are in a calorie deficit for too long?
Metabolic damage - Known as a supposed state where the body's metabolism becomes slower or less efficient as a result of dieting, particularly very low calorie or very low carbohydrate diets. However, there is no scientific evidence to support the existence of such a state. It is normal for the body's metabolism to adjust in response to changes in calorie intake, and it is possible for the metabolism to slow down as a result of dieting.
Starvation mode - "Starvation mode" is a term that is sometimes used to describe the body's response to very low calorie intake or malnutrition. When the body does not receive enough calories to meet its energy needs, it may start to conserve energy by slowing down its metabolism. This can lead to a reduction in the amount of calories the body burns, which can make it more difficult to lose weight or to maintain weight loss.
The body also starts to break down muscle tissue for energy when it is in starvation mode, which can lead to a decrease in muscle mass. This can make it more difficult to maintain a healthy weight in the long term.
It is important to note that the human body is designed to survive periods of reduced calorie intake, and it is not possible to "damage" the metabolism permanently by not eating enough. However, being in a state of malnutrition or very low calorie intake for an extended period of time can have serious health consequences.
Weight loss resistance - Weight loss resistance refers to the difficulty some people have in losing weight, even when they are following a diet and exercise plan.
Adrenal fatigue - Adrenal fatigue is a term that is often used to describe a set of symptoms that are thought to be caused by overworked or damaged adrenal glands. The adrenal glands are small organs located on top of the kidneys that produce a number of hormones, including cortisol, which helps to regulate metabolism, the immune system, and responses to stress.
Symptoms of adrenal fatigue may include fatigue, difficulty sleeping, difficulty concentrating, anxious, depressed, low libido, cravings for salty or sugary foods, and a feeling of being "wired but tired." Some people believe that adrenal fatigue can be caused by chronic stress, overwork, or an unhealthy lifestyle, and that it can be reversed through lifestyle changes and supplements.
The solution to this problem is a metabolic reboot programme. a 5 phase process based upon Leigh Peele's 'metabolic reboot manual' which is founded on scientific research and experience.
Phase 1 - 1 week - Track and reset - The key goal during this phase is to stop all training and get an understanding of your daily Calorie intake.
Phase 2 - 1 week - Increase food intake by 5%
Phase 3 - 1 week - Increase food intake by 5% and introduce some light training and stretching/ mobility work.
Phase 4 - 1 - 2 weeks - Increase food intake by 5-10% and introduce 3 - 5 full body workouts per week.
Phase 5 - Increase food intake by 10% in the first week then 20% in the second week. 3 - 4 training sessions each week and mobility work on days off.
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