Many people, especially people who make a ton of money on “metabolism boosters,” overstate how much you can actually speed it up. At the same time, we might also be underestimating how easily a common weight loss method can disrupt it.
You might be familiar with the show The Biggest Loser, where participants competed to lose weight. But you might not know that researchers followed the participants for one season to see what happens after the cameras stop rolling. Even though almost everyone lost dozens of pounds (one participant lost 200 pounds), during a follow-up, thirteen of the fourteen contestants regained a significant amount of weight, and four of them were even heavier than before they started.
It wasn’t just that the participants were no longer dedicated to cutting weight all day. Their bodies started to fight against them, and on average, the participants were burning approximately 500 calories less per day than they would expect at their weight. The researchers found that dieters who lost too much weight too soon following extreme, unsustainable behaviors severely disrupted their metabolism and made it harder to stay fit.
Six years later, the researchers followed up again and found that the hormone that affects hunger (leptin) was only functioning at about 60 percent of where it was prior to the weight loss.
The lesson: with weight loss, there can be such a thing as too much too soon. If you’ve crash dieted, the way to reset is to avoid extremes and plans with complete restriction, a philosphy touted by Adam Bornstein in his book, “You Can’t Screw This Up.” Instead, rebuild your body with healthier habits, including protein and fiber at each meal, ensuring you hydrate throughout the day (try to drink at least a cup of water before each meal), and prioritizing sleep (aim for 7 to 9 hours per night). In time, your body can reset and get back on a path to better, long-lasting health.
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