Permanent Fitness

Our bodies are real adversaries when it comes to weight loss. They are trained in the art of survival.  Mechanisms which regulate our metabolisms have been developing for hundreds of thousands of years. Thanks to them our bodies can flexibly adapt to changes in the calorie intake.

When we go on a diet and reduce calorie intakes below our daily calorie needs, our organisms adjust the metabolism to match usage of energy to the amount of energy received. This way they hope to get us through to the times when there will be access to more food.

A bit of history

This pattern has been working effectively for ages. In prehistoric times, during summer, tribesman were hunting and gathering food. They had plenty to eat and their caloric intakes were optimal. But when the winter came food was scarce and hunting more difficult. Maintaining the same caloric intake was impossible. People ate less and their bodies went into a metabolic slow mode. At these times whole tribes reduced their activity – stayed more in the village by the fire, told stories,  slept much more… They didn’t even feel the need to go anywhere – they didn’t have the energy. This lasted until spring, with which came the first edible plants and more game came out to feast on the first green grass. Calories were within reach and metabolisms jump started again. Life begun again: hunting, rebuilding camps, dancing, competitions and all other energy consuming activities took part during summer.

Present times

We unfortunately are not that far in development when it comes to our bodies. When we go on a diet, our organisms don’t know, that we aim to lose fat. They think it’s something like the winter time of the ancient tribesmen, that these are tough times which they have to get us through. They react by reducing the rate of metabolism.

Will we be losing weight? Probably yes. Caloric intake at 70% of DCN is so low that we should be losing weight even despite slowing metabolisms. This, however, will be a painful and slow process. Sometimes we might just be able to lose a couple of pounds after which the arrow on our scale will stop.

Also, what is even more important, loss of weight will come in great part as a loss of muscle. Our bodies are very quick to use our muscles as a source of energy. They can burn them almost equally as fast as the fat.

I can feel the slow down myself

I am now in my 5th day of a diet and I already feel effects of reduction in the rate of my metabolism. First of all, I feel cold much more easily. Usually I would be one of those people who are never cold – now I do notice every chilly breeze, and today for the first time I put my socks on at home (Before that, I always walked bare feet).

Other symptoms may include tiredness, easy irritation, more difficulty in focusing on complex tasks. They may not be  severe, but they are noticeable.

Solution – Exercise to boost metabolism

To overcome the problem of slowing metabolism, diets should be accompanied with exercise. Exercising prevents our organisms from burning muscles and boosts metabolism, which then uses our excess fat as the energy source.

That is why in my weight loss plan I included exercising from day one. My organism will try to slow down, but I will not let this happen. I exercise regularly now. I can feel the surge of positive feeling and energy almost after each session. I am tired, but somehow, I feel more energetic – more alive

Exercising has also other positive effects. It relieves the stress that may build up when one is on a diet. If you have a day of particularly strong cravings, exercising can reduce them significantly. It can help you fight off the feeling that you want to throw it all away and simply have a doughnut or a cake.

To sum up: If you want to lose weight – do not wait – put your trainers on and go out for a trot!

So tell me – do you exercise on your diet? If not – how successful are you?