That was the comment that my good friend Netty said to me while we were holidaying together recently.
When you burn up more calories than you put in each day or each week, you will lose weight. This is somewhat similar to what my day looked like when I got the comment about me eating so much. Hey, if you like this information and you find it useful, it would be great if you could “share” it on your favourite form of social media. DISCLAIMERThe information provided herein should not be construed as a health-care diagnosis, treatment regimen or any other prescribed health-care advice or instruction. After a dozen years of yo-yo dieting, she wasn’t just getting nowhere, she was losing ground. When she hit 200 pound she finally sought help from an expert and discovered the reason for her troubles. She had been a severe calorie restrictor on and off for many years, and that stripped her body of muscle mass. Subjecting the body to repeated ‘famines’ causes a chronic dieter’s body to slow down into survival mod..
The less you eat, the more your body slows down, requiring you to eat even less.  And when, out of frustration or exhaustion, you resume “normal” eating, your body grabs onto those extra calories and sends them into deep storage with a vengeance. A growing body of scientific evidence confirms that the human body is an extraordinarily adaptive and delicate instrument whose instinctive drive for survival complicates the plans of even the most dedicated dieter.
About one third of the calories you burn are the result of physical activity, which includes anything other than resting–brushing your teeth, folding clothes, working at your computer, walking around the block, or exercising in your health club. You can determine your RMR using Diet Simple’s Formula for Calculating Your Resting Metabolic Rate and Calorie Needs — free of charge and in the comfort of your own home and use that figure and a controlled diet to determine whether your RMR is lower than normal. Using this equation is just a formalized way of discovering what many dieters do by trial and error.
If, on the other hand, your metabolism is low, you might decide to meet with a doctor to find out why, and to learn what to do next. In addition to the repeated calorie restriction of yo-yo dieting, other factors that can contribute to lower metabolism include genetics and thyroid abnormalities. It is widely accepted that, in response to starving, the body reduces levels of various hormones and chemicals that help determine metabolic rate: insulin, active thyroid hormone, norepinephrine (similar to adrenaline).
So the dilemma is this: If restricting calories lowers the metabolism, endangering health and making weight loss and weight maintenance nearly impossible, how can weight loss be accomplished without wrecking the RMR? Experts agree that if the calorie restriction is minimal, the weight loss slow, and a cardiovascular exercise and muscle building program initiated, weight loss can be achieved safely and effectively, and a low metabolism can be reversed. First, since metabolism is dependent on lean body mass, muscle-building is an important type of exercise, regardless of whether your metabolism is high or low. An average woman will lose five to seven pounds of muscle between age 35 to age 50 due to disuse. Add restrictive dieting to the equation, and even more muscle can be lost.


The American College of Sports Medicine recommends strength training all of your major muscle groups twice a week. Second, cardiovascular activity burns body fat and calories (and, of course, improves your heart and general health). But this process takes time, and you may maintain or even gain a few pounds at first. Normalizing metabolism, which is necessary before permanent weight loss can take place, may take several months for a chronic dieter. Simply increase calories incrementally to reduce sudden weight gain. This gives the metabolism time to adjust to the new calorie levels and minimizes water gain. She first had to build up the muscle and then use the muscle to burn the excess fat on her body.
Understanding the importance of spreading out her meals and spending time taking care of herself with regular physical activity were important breakthroughs.
Most importantly, with a calorie level that is satisfying and a well-trained body, your results are more likely to endure over a life time. To get the latest nutrition and diet news, sign-up for Katherine's bi-monthly E-Newsletter.
I am sure it does look like I eat a lot of food each day.  However, because I am calorie AWARE (not obsessive) and I am thoughtful with the foods I choose,   I actually eat less than you might guess.
Comparing 100 cals of rice crackers to 100 cals of chicken and green beans.  And the very different effects that each choice has on our body. Restrictive dieting and muscle mass loss are the main reasons why most people have low metabolisms. Henderson’s woes and those of others show clearly that losing weight and keeping it off require a careful understanding of the body and, specifically, its metabolic needs. The dieter is eating what he or she believes is a weight-shedding calorie level, and documents it rigorously, yet the weight is not coming off.
Your metabolism would be considered low enough to act on if it is six percent or lower than the equation predicts.
This is a powerful survival mechanism, as it permits the body to slow the nervous, cardiovascular, and gastrointestinal systems to help it conserve resources of energy and calories during a period of assumed scarcity of food. For every pound of muscle lost, you lose the capacity to burn 35 to 50 calories per day. That means if you’ve lost seven pounds of muscle at 50 calories per muscle, that’s 350 calories you can’t eat just to prevent weight gain, let alone lose weight. As you improve cardiovascularly, your body becomes more efficient and burns more fat with each exercise bout.
If you want to lose weight without affecting your metabolism negatively, the key is keeping calories as high as possible — but still slightly lower than what is needed to maintain weight. If you eat the amount of calories necessary to sustain your metabolism, RMR does not decrease during weight loss.
Once you raise your daily calorie intake using the recommended method, your metabolism will begin to rise.
The secret to a high metabolism and weight control is to combine aerobic activity and weight training.


When she was gaining weight, she was eating a high starch and fat diet, with most of the calories eaten in the evenings. Other evidence suggests people who eat heavily in the evenings are heavier than those who eat the same calories spread throughout the day.
When coupled with an understanding of her metabolism, this has allowed her to live a more vigorous and slender life.
Will it work for you?7 reasons you are not losing weightHow many calories do I burn each day?
The information and opinions provided herein are believed to be accurate and sound at the time of publication, based on the best judgment available to the authors.
This is an indication that you may benefit from visiting a clinic and getting tested to verify your metabolic status.
Yes, it requires will power, and yes, it requires some exercise, but it can work, particularly if you run a modest daily caloric deficit (250 to 500 calories per day) and take the weight off slowly. For example, if the metabolism for a 150-pound woman is just 6 percent below normal, that means she must eat 100 fewer calories per day to avoid weight gain. And since muscle mass naturally declines as you age, building muscle as you age is essential to keeping lean.
The metabolic experts recommend a daily caloric deficit of no more than 250 to 500 calories below the calorie level necessary to maintain your weight. The key is avoiding starvation diets, and building and maintaining lean body mass through cardiovascular and resistance exercise.
Your body will begin to reverse the negative physiological consequences of semi-starvation. In response to more food, the blood insulin level increases, hormone levels improve, the nervous, cardiovascular and gastrointestinal systems begin functioning up to speed.
However, readers who rely on information in this publication to replace the advice of health-care professionals, or who fail to consult with health-care professionals, assume all risks of such conduct. If it drops to 25 percent below normal, she must reduce daily consumption by 400 calories to stay even. The recommendation by most health groups is to accumulate at least 30 minutes per day of cardiovascular activity for health and weight maintenance. You may need to exercise more to lose weight, according to metabolic experts. This is a huge food deficit that few can maintain over a life time and contributes to the long term failure rates of diets, according to the experts. I recommend all my clients wear pedometers to determine their overall activity level daily.
To prevent lowering metabolism, it’s important not to cut calories more than 500 per day under what would be needed for maintenance.



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