Throughout my years counseling clients I’ve seen many achieve fantastic weight loss results, including those who had not had success with other approaches, or thought they couldn’t possibly lose weight due to various circumstances, like being injured and unable to exercise, or being post-menopausal.
Based on my experience, I always believe that results are possible, but I’ve also learned that weight loss isn’t predictable or easy—and it certainly isn’t as simple as a calories in versus calories out equation. A new study, from the National Institutes of Health (NIH), illustrated this, and backs what I’ve seen in my own practice—one person’s metabolic response to eating less may not mimic another’s, due to biological differences.
NIH researchers studied a dozen obese men and women in a metabolic unit. The study measured the subjects’ calorie expenditures, both before and after a day of fasting, followed by a six-week phase during which they reduced their calorie intakes by 50%. After accounting for factors including age, sex, and starting weight, scientists found that those who lost the least weight during the reduced calorie period were those whose metabolisms decreased most during the one day fast. These people have what scientists refer to as a “thrifty” metabolism. The opposite results were also found: those with “spendthrift” metabolisms, which decreased the least during the fast, lost the most weight.
In a nutshell, the theory behind “thrifty” metabolism is that when faced with a sudden shortfall of food, some people’s bodies quickly compensate to conserve energy, by burning fewer calories. So if, for example, you went from eating 3,000 calories a day to 1,500, a thrifty metabolism would trigger a conservation mode, designed to shrink the calorie deficit. Historically, people with this adaptation were better able to survive during times of famine; but today, it presents a challenge for those trying to shed excess pounds. It’s also one of the reasons why simply slashing your intake by 500 calories a day isn’t a guarantee that you’ll shed one pound in a week.
If you think you may be in this group, and your biology is making it tough for you to see results, don’t give up. Here are six things you can do to maximize your metabolism, and counter the effects of possible “thriftiness.” While your results may be slower than a “spendthrift” counterpart, losing weight isn’t an impossibility.
IS YOUR METABOLISM WORKING AGAINST YOU? 6 SIMPLE WAYS TO BOOST IT
|Become a tea drinker|
Natural substances in green tea—antioxidants called catechins, and caffeine—have been shown to help boost metabolism, and trigger increased fat burning. Aim for about five cups a day, the amount tied to a reduced risk of chronic diseases, including heart disease. Based on the research on how green tea impacts metabolism, this quantity could also translate into the loss of eight pounds over a year’s time.