Prolonged Dieting & "Metabolic Damage"
bellaa_x0
Posts: 1,062 Member
What are your thoughts on prolonged dieting causing what some are referring to as "metabolic damage"?
The reason I ask - I am unable to lose weight (actually GAINED weight) despite heavy lifting 3-5x a week plus 4 sessions of cardio a week (2 30 minute steady state, 2 20 minute HIIT), weighing EVERYTHING that goes into my mouth and counting my macros. I am 26 years old, 5'10" and now 200lbs - embarrassingly enough.
My doctor started me on thyroid medication this year as my numbers are low (bloodwork was always fine until earlier this year). I started seeing an endocrinologist who had the balls to suggest I go on a 1,000 calorie diet and/or try "weight loss pills" (i.e. appetite suppressants).
I did some reading and some suggest that the thyroid issue (and other related hormones) may have been caused by dieting for a prolonged period of time. I have been in a deficit for 3 (maybe more) years, but never below 1600 calories a day. Do you think this is plausible? Any input would be appreciated.
The reason I ask - I am unable to lose weight (actually GAINED weight) despite heavy lifting 3-5x a week plus 4 sessions of cardio a week (2 30 minute steady state, 2 20 minute HIIT), weighing EVERYTHING that goes into my mouth and counting my macros. I am 26 years old, 5'10" and now 200lbs - embarrassingly enough.
My doctor started me on thyroid medication this year as my numbers are low (bloodwork was always fine until earlier this year). I started seeing an endocrinologist who had the balls to suggest I go on a 1,000 calorie diet and/or try "weight loss pills" (i.e. appetite suppressants).
I did some reading and some suggest that the thyroid issue (and other related hormones) may have been caused by dieting for a prolonged period of time. I have been in a deficit for 3 (maybe more) years, but never below 1600 calories a day. Do you think this is plausible? Any input would be appreciated.
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Replies
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How much weight did you lose over those three years?0
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Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!0
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What are your thoughts on prolonged dieting causing what some are referring to as "metabolic damage"?
The reason I ask - I am unable to lose weight (actually GAINED weight) despite heavy lifting 3-5x a week plus 4 sessions of cardio a week (2 30 minute steady state, 2 20 minute HIIT), weighing EVERYTHING that goes into my mouth and counting my macros. I am 26 years old, 5'10" and now 200lbs - embarrassingly enough.
My doctor started me on thyroid medication this year as my numbers are low (bloodwork was always fine until earlier this year). I started seeing an endocrinologist who had the balls to suggest I go on a 1,000 calorie diet and/or try "weight loss pills" (i.e. appetite suppressants).
I did some reading and some suggest that the thyroid issue (and other related hormones) may have been caused by dieting for a prolonged period of time. I have been in a deficit for 3 (maybe more) years, but never below 1600 calories a day. Do you think this is plausible? Any input would be appreciated.Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
During the first two years, did you ever eat at maintenance, or above, for longer than a day or two?
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What are your thoughts on prolonged dieting causing what some are referring to as "metabolic damage"?
The reason I ask - I am unable to lose weight (actually GAINED weight) despite heavy lifting 3-5x a week plus 4 sessions of cardio a week (2 30 minute steady state, 2 20 minute HIIT), weighing EVERYTHING that goes into my mouth and counting my macros. I am 26 years old, 5'10" and now 200lbs - embarrassingly enough.
My doctor started me on thyroid medication this year as my numbers are low (bloodwork was always fine until earlier this year). I started seeing an endocrinologist who had the balls to suggest I go on a 1,000 calorie diet and/or try "weight loss pills" (i.e. appetite suppressants).
I did some reading and some suggest that the thyroid issue (and other related hormones) may have been caused by dieting for a prolonged period of time. I have been in a deficit for 3 (maybe more) years, but never below 1600 calories a day. Do you think this is plausible? Any input would be appreciated.Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
During the first two years, did you ever eat at maintenance, or above, for longer than a day or two?
Sure - there were plenty of days where I didn't track/ate over my "goal" such as on special events/holidays, etc.0 -
Care to explain what you mean by metabolic damage? never heard of it until now.
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realityfades wrote: »Care to explain what you mean by metabolic damage? never heard of it until now.
a few excerpts from what I have read - "Metabolic damage is essentially a drastic slowing of the metabolism that is caused by excessive calorie restriction, excessive cardio, and stress on the body."
Metabolic compensation
Metabolism slows down and weight loss slows or stops (you hit a plateau).
One or more of the biofeedback cues hunger, energy and cravings (HEC) become moderately out of balance. Typically energy will be fine but hunger and cravings will be strongly working against you.
This is very much like the early signs of athletic over-training. Also called overreaching.
Metabolic resistance
Weight loss halts completely, and you can no longer lose weight with an eat less, exercise more approach. At best you maintain your weight.
One or more of the biofeedback cues is a constant reminder something is wrong. Typically there is moderate continual fatigue but it is more of a wired on the inside, tired on the outside feeling.
Mood changes occur. You can be anxious or depressed, but ironically it is a little of both.
Sleep becomes dysfunctional. You may have difficulty going to sleep and/or staying asleep.
You may notice in the evenings that you feel more wired and energetic than the rest of the day.
Metabolic damage
All of the above
You can’t lose weight and may even be gaining weight despite no change in diet.
Your body is taking on a puffy/waterlogged look.
You are suffering depression.
You have multiple digestive complaints.
You may be dealing with hypothyroid symptoms of dry skin, itchy scalp, and slow thinking.
You are exhausted and have zero motivation.
Your libido is gone.
Your menses is completely gone or irregular.
You may be feeling light headed.
You may be having new sensitivity to bright lights.
You may have developed multiple food intolerances.0 -
Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
If you didn't lose for past year you haven't been permanently in a deficit. You've been in maintenance for a year.
Therefore metabolic damage is very unlikely.
How long have you been lifting?
Lifting can add a lot of water weight at the start and it can take over 6 weeks for you to see a loss.
Are you weighing and measuring your food?
Eating back exercise calories?
Measuring yourself - not just weighing?0 -
What are your thoughts on prolonged dieting causing what some are referring to as "metabolic damage"?
The reason I ask - I am unable to lose weight (actually GAINED weight) despite heavy lifting 3-5x a week plus 4 sessions of cardio a week (2 30 minute steady state, 2 20 minute HIIT), weighing EVERYTHING that goes into my mouth and counting my macros. I am 26 years old, 5'10" and now 200lbs - embarrassingly enough.
My doctor started me on thyroid medication this year as my numbers are low (bloodwork was always fine until earlier this year). I started seeing an endocrinologist who had the balls to suggest I go on a 1,000 calorie diet and/or try "weight loss pills" (i.e. appetite suppressants).
I did some reading and some suggest that the thyroid issue (and other related hormones) may have been caused by dieting for a prolonged period of time. I have been in a deficit for 3 (maybe more) years, but never below 1600 calories a day. Do you think this is plausible? Any input would be appreciated.Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
During the first two years, did you ever eat at maintenance, or above, for longer than a day or two?
Sure - there were plenty of days where I didn't track/ate over my "goal" such as on special events/holidays, etc.
OK.
I don't think that this is a case of metabolic damage. Adaptive thermogenesis to a certain point, yes. That's completely normal when dieting, especially during extended dieting. Coupled with your thyroid problems, it could certainly cause issues.
Here's an article about metabolic damage: http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/0 -
Thanks for the explanantion.
I don't know if I believe that. If the metabolism slowed down significantly from a long period of dieting, then why is it anorexics and starving children are emaciated?
Weight loss naturally slows down as you lose weight because your calories out is not as much as it was at a higher weight, meaning you have to either eat less or move more. Also, weight loss isn't linear.
Are you sure your lack of weight loss isn't from water retention from your muscles due to the lifting?1 -
realityfades wrote: »Thanks for the explanantion.
I don't know if I believe that. If the metabolism slowed down significantly from a long period of dieting, then why is it anorexics and starving children are emaciated?
Weight loss naturally slows down as you lose weight because your calories out is not as much as it was at a higher weight, meaning you have to either eat less or move more. Also, weight loss isn't linear.
Indeed. It is not very common at all and I doubt it is affecting the op given what's she's said.0 -
Iron_Feline wrote: »Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
If you didn't lose for past year you haven't been permanently in a deficit. You've been in maintenance for a year.
Therefore metabolic damage is very unlikely.
How long have you been lifting?
Lifting can add a lot of water weight at the start and it can take over 6 weeks for you to see a loss.
Are you weighing and measuring your food?
Eating back exercise calories?
Measuring yourself - not just weighing?
I've been lifting for over a year. I weight and measure all of my food. I don't eat back exercise calories as they are already factored into my goal (following IIFYM).
I agree I have been in maintenance; however, I haven't been eating at maintenance so how is that possible?0 -
Iron_Feline wrote: »Started out at 224lbs, got down to 185lbs. Maintained 190lbs for the past year (unable to lose despite my efforts) and now I'm up 10 more!
If you didn't lose for past year you haven't been permanently in a deficit. You've been in maintenance for a year.
Therefore metabolic damage is very unlikely.
How long have you been lifting?
Lifting can add a lot of water weight at the start and it can take over 6 weeks for you to see a loss.
Are you weighing and measuring your food?
Eating back exercise calories?
Measuring yourself - not just weighing?
I've been lifting for over a year. I weight and measure all of my food. I don't eat back exercise calories as they are already factored into my goal (following IIFYM).
I agree I have been in maintenance; however, I haven't been eating at maintenance so how is that possible?
You have been eating at maintenance.
If you're maintaining your weight you're eating at maintenance.0 -
realityfades wrote: »Thanks for the explanantion.
I don't know if I believe that. If the metabolism slowed down significantly from a long period of dieting, then why is it anorexics and starving children are emaciated?
Weight loss naturally slows down as you lose weight because your calories out is not as much as it was at a higher weight, meaning you have to either eat less or move more. Also, weight loss isn't linear.
Are you sure your lack of weight loss isn't from water retention from your muscles due to the lifting?
I'm not entirely sold on it either.. just trying to figure out what my issue is since my doctors have been no help thus far.0 -
Where are you logging your foods since I don't see anything in MFP for the past 2.5 weeks?0
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Are your thyroid numbers stable now?1
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strong_curves wrote: »Where are you logging your foods since I don't see anything in MFP for the past 2.5 weeks?
I switched to logging in My Macros+0 -
Iron_Feline wrote: »Are your thyroid numbers stable now?
no - they are still off
I'm currently taking 112 mcg of Levothyroxine (started out at the lowest dose earlier this year and have seen no changes despite my dosage being upped over the past few months). 0 -
> If the metabolism slowed down significantly from a long period of dieting, then why is it anorexics and starving children are emaciated?
This is like saying if I drive slower how did I still run out of gas?
In obese people, the body responds to fat loss by causing skeletal muscles to get about 20% more efficient, resulting in a 10%-15% decrease in overall body metabolism. This means that a person who was obese and loses weight to become the same weight as someone who was never obese will burn about 10%-15% fewer calories just to maintain their weight compared to the never-obese person. This effect has been seen in the laboratory for weeks, and has been extrapolated out for years. Rigorous strength training may negate this effect.
However, you can still lose weight, even become emaciated, in spite of this. You just have to eat fewer calories.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
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Iron_Feline wrote: »Are your thyroid numbers stable now?
no - they are still off I'm currently taking 112 mcg of Levothyroxine (started out at the lowest dose earlier this year and have seen no changes despite my dosage being upped over the past few months).
The changing of meds could be causing issues.
A few people I know on thyroid meds struggled until their numbers were stable.
You can still lose - it's just much harder.1 -
maillemaker wrote: »> If the metabolism slowed down significantly from a long period of dieting, then why is it anorexics and starving children are emaciated?
This is like saying if I drive slower how did I still run out of gas?
In obese people, the body responds to fat loss by causing skeletal muscles to get about 20% more efficient, resulting in a 10%-15% decrease in overall body metabolism. This means that a person who was obese and loses weight to become the same weight as someone who was never obese will burn about 10%-15% fewer calories just to maintain their weight compared to the never-obese person. This effect has been seen in the laboratory for weeks, and has been extrapolated out for years. Rigorous strength training may negate this effect.
However, you can still lose weight, even become emaciated, in spite of this. You just have to eat fewer calories.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/
This is why people suggest lifting weights from the start - to help counteract this.0 -
Iron_Feline wrote: »Iron_Feline wrote: »Are your thyroid numbers stable now?
no - they are still off I'm currently taking 112 mcg of Levothyroxine (started out at the lowest dose earlier this year and have seen no changes despite my dosage being upped over the past few months).
The changing of meds could be causing issues.
A few people I know on thyroid meds struggled until their numbers were stable.
You can still lose - it's just much harder.
I suppose that could be the case.. just very frustrating.0 -
Biggest loser regains 100 lbs. Slowed metabolism
http://www.businessinsider.com/this-man-lost-239-lbs-on-the-biggest-loser-but-gained-100-lbs-back-2016-50 -
Iron_Feline wrote: »Iron_Feline wrote: »Are your thyroid numbers stable now?
no - they are still off I'm currently taking 112 mcg of Levothyroxine (started out at the lowest dose earlier this year and have seen no changes despite my dosage being upped over the past few months).
The changing of meds could be causing issues.
A few people I know on thyroid meds struggled until their numbers were stable.
You can still lose - it's just much harder.
I suppose that could be the case.. just very frustrating.
What was your average daily caloric intake? If you have been weighing and logging faithfully and you haven't been losing then you have found your maintenance and need to reduce calories from there.0 -
Biggest loser regains 100 lbs. Slowed metabolism
http://www.businessinsider.com/this-man-lost-239-lbs-on-the-biggest-loser-but-gained-100-lbs-back-2016-5
Please just stop with this. You cannot compare someone who lost 240lbs in 7 months with someone who lost 40lbs over a couple years.5 -
I know I can. I lost 110lbs over two plus years. Then stayed the same for another two years eventually gaining weight while doing the same things. My tdee should be 2600+. Did a slow reverse diet from 1600 cal to 2400 cal. Gained an additional 30 lbs. Have since cut back to around 1800 and lost only a few pounds. My suppression looks to be about 800 cal like Danny..Other info from this latest study also indicated that speed of loss was not a big factor..0
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to put this to rest as the OP - I switched endocrinologists in December and was finally diagnosed with PCOS. I was also told by my new doctor that my previous doctor did not tell me how to dose correctly when taking my thyroid medication (no food or caffeine for at least an HOUR after taking meds on an empty stomach, no taking of other meds at the same time, etc.). so between now correctly taking my Synthroid and starting Metformin, I have lost 23lbs and counting since December.6
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I hope your Endo checks your Free t3 and free t 4's as well as tsh. tsh alone will not give an accurate look at your numbers. How much salt do you have? Salt and Hypo will cause major water retention. A lot of refined carbs will too. You should have all your #s rechecked 4- 6 weeks after a dose change. Remember even if your numbers are in the "normal" range, it can take your body up to 3 months to show the change. Some have relief of symptoms and lose weight within a month of a normal range and others don't see it for 3 months. It is going to be hard to hear, but be patient with yourself until you have been on the same dose for a few months. I have been hypo for 12 years. It is a struggle, but a struggle that can be over come.0
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to put this to rest as the OP - I switched endocrinologists in December and was finally diagnosed with PCOS. I was also told by my new doctor that my previous doctor did not tell me how to dose correctly when taking my thyroid medication (no food or caffeine for at least an HOUR after taking meds on an empty stomach, no taking of other meds at the same time, etc.). so between now correctly taking my Synthroid and starting Metformin, I have lost 23lbs and counting since December.
Thyroid issues on top of PCOS would definitely be problematic for weight loss! Congrats on getting it all straightened out. I have PCOS, too, and am slowly working on losing the weight. I take 1000 mg of Metformin daily. It definitely helps.0 -
kmbrooks15 wrote: »to put this to rest as the OP - I switched endocrinologists in December and was finally diagnosed with PCOS. I was also told by my new doctor that my previous doctor did not tell me how to dose correctly when taking my thyroid medication (no food or caffeine for at least an HOUR after taking meds on an empty stomach, no taking of other meds at the same time, etc.). so between now correctly taking my Synthroid and starting Metformin, I have lost 23lbs and counting since December.
Thyroid issues on top of PCOS would definitely be problematic for weight loss! Congrats on getting it all straightened out. I have PCOS, too, and am slowly working on losing the weight. I take 1000 mg of Metformin daily. It definitely helps.
thanks! i'm currently on 2,000 mg a day of Metformin and 88 mcg of Synthroid, and still losing.0
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