How to Fix a Damaged Metabolism After Dieting

Have you ever hit a weight loss plateau while dieting that you couldn’t seem to surpass? A slow metabolism was likely the culprit, which could be directly related to your dieting efforts. Keep reading to learn how to fix a damaged metabolism after dieting!

Years of calorie deprivation followed by overeating or binge eating, also known as the restrict-binge cycle, throw your metabolism into complete disarray as your body scrambles to determine whether or not it’s energy deprived. While you may feel like your metabolism will never recover, there are steps you can take to repair a damaged metabolism. 

In this post, you’ll learn the signs of a damaged metabolism, why diets harm metabolism, and how to hit the reset button. 

Metabolism explained

Metabolism is the process by which your body converts the food you eat into energy. When you eat food, your body breaks down carbohydrates, protein, and fat to fuel many bodily functions. You can think of metabolism as the engine that keeps your body running by turning food into the energy required to function.  

The term “metabolism” usually refers to your basal metabolic rate (BMR), or the amount of energy (calories) you burn at rest to support breathing, blood circulation, and body temperature regulation. 

You may have heard someone say they have a fast or slow metabolism before. The higher, or faster, your metabolic rate, the more calories you burn at rest. A person’s metabolic rate varies depending on age, sex, physical activity, genetics, and history of dieting.

Signs of a slow and damaged metabolism

Signs of a slow metabolism will vary for everyone. Here are a few common indicators of a slow metabolism. 

Difficulty losing weight 

If you’ve been dieting, you’ve probably noticed that the weight isn’t coming off like before. The years of weight cycling (losing weight and then inevitably gaining it back) have taken a toll on your metabolic rate. When you restrict calories, your body conserves energy and slows metabolism. 

Feeling tired

A slow metabolism means your body’s energy production process isn't as efficient as it could be. You'll likely feel tired and drained when your body produces less energy from food. 

Constipation

A slow metabolism may contribute to stomach issues, especially constipation and irregular bowel movements. With a slow metabolism, the activity of intestinal muscles that move food through the digestive system is reduced, which could result in less frequent bowel movements.

Being cold often

Metabolism plays an important role in regulating body temperature. A sluggish metabolism may result in reduced body heat production, which can make you feel cold more often. 

Hormone imbalances

A slow metabolism can alter hormone levels, leading to imbalances that can affect mood, appetite, body size, and appearance. Hair loss and dry skin could mean it’s time to reset your metabolism. Check out these 6 powerful herbs that balance hormones. 

How dieting damages your metabolism

Chronic dieters are likely to have a slow metabolism. When you restrict calories during a diet, your body adapts to conserve energy by storing more energy and expending less energy. This makes it harder to lose weight because your body is holding on to the nutrients you eat to avoid starvation.

Your metabolism works this way to ensure you have enough energy when fuel from reduced food intake is scarce.

During a prolonged calorie restriction, your body may even break down muscle tissue to use for energy. Muscle burns more calories than fat, even at rest. When your muscle starts to deteriorate from dieting, this can damage and decrease your overall metabolic rate.

Dieting can also impact hormone levels, especially thyroid hormones, which help regulate metabolism. When your body conserves energy in response to restricting food intake, thyroid hormones, specifically T3,  decrease and may lead to a slow metabolism. 

How to fix your metabolism after yo-yo dieting 

Fixing a damaged metabolism requires time and patience, but can be done by implementing the following strategies.

Consume a variety of foods

Practice intuitive eating, which involves gentle nutrition. Fill your plate with foods containing protein, fiber, vitamins, and minerals. Choose tasty foods that make you feel good, and avoid cutting out entire food groups to give your body the essential nutrients and energy it needs. Finally, eat enough protein to sustain muscle, which can boost metabolism. 

Stop dieting

Put a halt to restricting calories. Remember, dieting slows metabolism, meaning your body burns fewer calories throughout the day. Dieting can disrupt your body’s innate ability to know when and how much food to eat. The intuitive eating hunger scale can help you get in touch with your hunger and fullness cues again. 

Stay hydrated

Drink plenty of water to combat constipation and other digestive issues that may have developed from a damaged metabolism. Staying hydrated allows your body to complete tasks more efficiently, including converting food to energy. 

Engage in resistance exercise

Your body uses energy to build and maintain muscle. Consider weight lifting, bodyweight exercises, or using resistance bands to build lean mass. One 2016 study indicated that 9 months of resistance training was enough to significantly increase metabolism. Engage in joyful movement to feel energized and strong rather than to change your body.  

Prioritize quality sleep

Hunger hormones increase, and fullness hormones decrease when you lack sleep, which may cause overeating. Additionally, not getting enough sleep can lead to reduced insulin sensitivity. This makes it harder for your body to metabolize carbohydrates. Aim for 7-9 hours of sleep each night and maintain a regular sleep schedule.  

Manage stress 

Chronic stress activates the sympathetic nervous system and increases epinephrine and cortisol release. Over time, these elevated hormones may reduce insulin sensitivity, raise blood sugar, and lead to weight gain around your midsection. Incorporate stress management techniques like deep breathing, meditation, and joyful movement into your daily routine. 

FAQs

Bottom line

Chronic dieting can slow down your metabolism to conserve energy. If you’re fatigued, always cold, or constipated, these could be signs that your body’s metabolism has adapted to hold onto energy and use fewer calories. To reset a damaged metabolism, stop dieting, consume a variety of foods, incorporate resistance training, and improve sleep quality.