{"id":14495,"date":"2017-09-12T13:34:16","date_gmt":"2017-09-12T17:34:16","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=14495"},"modified":"2018-06-13T16:34:33","modified_gmt":"2018-06-13T20:34:33","slug":"weight-loss-slow-metabolism","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-slow-metabolism\/","title":{"rendered":"Does Losing Weight Slow Your Metabolism?"},"content":{"rendered":"<p>If you\u2019ve ever tried to drop a good 10+ pounds, you know how hard it can be\u2014and how it seems to get even harder as the scale starts to budge.<\/p>\n<p>You\u2019re definitely not imagining this uphill weight-loss battle. The culprit: your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a>.<\/p>\n<p>Your metabolism is a series of chemical reactions that occur inside your body to break down food and turn it into energy, says David Greuner, M.D., managing director and co-founder of <a href=\"http:\/\/www.nycsurgical.net\/\" target=\"_blank\" rel=\"noopener\">NYC Surgical Associates<\/a>. Your body uses this energy to perform basic functions, like keeping your lungs breathing and your heart beating, and power you throughout the day.<\/p>\n<p>The minimum number of calories we need every day to keep us functioning (even if we\u2019re at rest all day and night) is known as our basal metabolic rate. For the average person, it\u2019s usually between 1,500 and 2,200 cals per day, says Greuner. Your individual metabolic rate is determined by your body size, sex, and age, according to the <a href=\"http:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\" target=\"_blank\" rel=\"noopener\">Mayo Clinic<\/a>.<\/p>\n<p>How many calories we need on top of that base number depends on factors like our activity level and how much muscle we have. (Muscle mass requires extra energy to maintain, so it really bumps up your metabolism.)<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\"><strong>5 Myths About Your Metabolism<\/strong><\/a><\/p>\n<p>When we want to lose weight, we create a caloric deficit, meaning we try to use more calories than we consume, usually by cutting calories and exercising, explains <a href=\"https:\/\/www.exercise.com\/\" target=\"_blank\" rel=\"noopener\">Tyler Spraul<\/a>, C.S.C.S. The goal is that our body will tap into the fat we have stored for to make up for that energy deficit.<\/p>\n<p>Here\u2019s where things get tricky, though: When most people lose weight, they tend to lose some muscle mass along with fat, says <a href=\"http:\/\/teamholland.com\/index.html\" target=\"_blank\" rel=\"noopener\">Tom Holland<\/a>, C.S.C.S., exercise physiologist and author of <a href=\"https:\/\/www.amazon.com\/Beat-Gym-Personal-Trainer-Secrets-Without\/dp\/0061984051\" target=\"_blank\" rel=\"noopener\"><em>Beat the Gym<\/em><\/a>. And the less muscle you have, the fewer calories your body needs to sustain itself\u2014which means your metabolism slows down. As this occurs, whatever caloric deficit you\u2019d created when you first started losing weight becomes less and less effective.<\/p>\n<p>So, yeah, it\u2019s sad but true: Weight loss\u2014especially extreme calorie-cutting\u2014does slow down your metabolism, which actually sabotages your ability to maintain that weight loss long-term.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>But that doesn\u2019t mean you\u2019re doomed! The solution? Take a slow-and-steady approach so that you can shed fat while keeping your metabolism revved and holding onto as much precious muscle as possible. To do that, shift your focus from cutting as many calories as possible to strength training regularly (at least three days a week) and eating ample <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>\u2014both of which support muscle mass, says Holland. He recommends eating roughly half your bodyweight in grams of protein each day. By continuing to boost your metabolism, you\u2019ll naturally burn through more calories and make losing that fat easier.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever tried to drop a good 10+ pounds, you know how hard it can be\u2014and how it seems to get even harder as the scale starts to budge. You\u2019re definitely not imagining this uphill weight-loss battle. The culprit: your metabolism. Your metabolism is a series of chemical reactions that occur inside your body<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-slow-metabolism\/\">Read More <span class=\"screen-reader-text\">Does Losing Weight Slow Your Metabolism?<\/span><\/a><\/p>\n","protected":false},"author":75,"featured_media":14496,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,9,10],"tags":[270,44,523,149,165,193,221,582],"class_list":["post-14495","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-the-latest","category-weight-loss","tag-body-fat","tag-calories","tag-dieting","tag-lose-weight","tag-metabolism","tag-protein","tag-strength-training","tag-weight-loss-plateau"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Losing Weight Slow Your Metabolism? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"If you\u2019ve ever tried to drop a good 10+ pounds, you know how hard it can be\u2014and how it seems to get even harder as the scale starts to budge. 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