Why Dieting Can Slow Your Metabolism (And What to Do Instead)

Ever heard someone say, “I hardly eat anything and still can’t lose weight!” or “My friend eats whatever they want and never gains a kilo—so unfair!” It’s easy to blame metabolism, but what’s really going on? Let’s break it down in a super simple way.

So, what is metabolism anyway?

Your metabolism is like your body’s engine—it burns fuel (food and drinks) to keep you going. Even when you’re sleeping or binge-watching Netflix, your body is burning calories to keep your heart beating and lungs working. This is called your basal metabolic rate (BMR). Some people naturally burn more fuel (thanks to genes), while others have a slower engine. It’s just how it is – but you can influence it.

How dieting can slow things down 

When you go on strict diets (think fasting or super low-calorie plans), your body goes into survival mode. It’s like, “Uh-oh, food is scarce! Better conserve energy!” So, your metabolism slows down to hold on to calories. This makes weight loss harder, and when you eventually start eating more again (because let’s be honest, nobody enjoys living on lettuce leaves), your body’s like “woohoo!” and stores those calories—hello weight regain! This is why many people get stuck in that frustrating yo-yo dieting cycle.

So what should I do instead? 

The good news? You don’t need to starve to be healthy. In fact, eating enough of the right foods can help to boost your metabolism! Here’s how:

• Eat regularly: Skipping meals slows your metabolism. Aim for balanced meals with protein, carbs, and healthy fats.
• Eat more protein: your body burns more fat digesting protein than other nutrients (carbs & fat).
• Move your body: You don’t need to live at the gym—walking, dancing, or chasing your kids around counts! Movement keeps your engine running.
• Build some muscle: Muscle burns more calories than fat, even when you’re resting. Strength training (think bodyweight exercises or light weights) helps.
• Don’t fear carbs or fats: Your body needs fuel. Choosing whole grains, healthy fats (like avocado and olive oil), and lean proteins keeps you energised.

Bottom line 

Ditch the restrictive diets. They’re not just miserable – they mess with your metabolism. Instead, focus on nourishing your body with good food and staying active. It’s way more sustainable (and enjoyable!) and helps you feel your best long-term.

Ready to fuel your body without the diet drama? You’ve got this! 💪🍎