22 Aug Can You Reset Your Metabolism and Lose Weight? Get Informed with a New York RDN
The magic key to weight loss is … non-existent. (Sorry!)
Nevertheless, there are thousands of books, diet plans, self-proclaimed gurus, and fads that say otherwise. Weight loss and body hate are big business. According to Allied Market Research, “The weight loss and weight management diet market was valued at 192.2 billion in 2019 & will reach $295.3 billion by 2027.”
We’ve discussed diet fads and trends a lot on this blog. This week, we want to address the metabolism reset trend. Books abound (The Metabolism Reset Diet, The Fast Metabolism Diet, The Full Body Reset); unfortunately, science says otherwise. Our bodies do not have a magic reset button (no matter how much protein and kale we eat).
It’s important to understand the science and what metabolism is, what our resting metabolic rate is, and why they matter.
What is metabolism?
Metabolism is the chemical reaction that happens in our bodies that changes food and drink to energy. Energy is what keeps our bodies functioning, everything from pumping blood through our brains and breathing to running and thinking.
Our resting metabolic rate is the minimum energy our body needs to keep functioning.
Replace “energy” with calories, in diet-world talk. So, basically, the higher our RMR or metabolism, the more energy (calories) are burned.
What determines someone’s metabolism?
How fast, average, or slow your metabolism works is thanks, in large part, to your genes. Other factors include body composition, gender, age, and hormones. RMR decreases gradually with age, as does muscle mass and function. (It’s just part of biology!) When you measure RMR, you get the key to how many calories your body needs to function, which can give your dietitian nutritionist a better idea of how to individualize a diet plan for your weight loss and wellness needs.
And, thin doesn’t always mean healthy. Many of us have those people in our lives who can down a pizza and a dozen donuts and not gain a pound. Their weight isn’t necessarily an indication of a healthy body.
Can you “reset” your metabolism?
No. You can’t. That said, muscle is more metabolically active than fat, so those with lean muscle mass burn more calories and need more energy than people with a higher percentage of body fat. So, it seems that if you exercise and increase muscle mass, you can slightly affect your metabolism. Nevertheless, some “metabolism experts” claim people can lose 20 pounds in 28 days through a specialized diet that somehow boosts their metabolism. Sometimes, dieters experience accelerated weight loss.
What’s behind the weight loss? A diet with a highly restricted number of calories. This is simply not sustainable, and, more often than not, unhealthy. You can miss out on key nutrients and vitamins. And you’re likely to begin an unhealthy pattern of weight cycling (yo-yo dieting). Dieter beware.
How can you achieve meaningful weight loss?
1. Modification and moderation are keys to sustainable weight loss. Working with a dietitian nutritionist can help you develop an individualized diet plan to suit your dietary needs and wellness goals, without going hungry. Hunger should not be a part of any weight management plan. Instead, an RDN will work with patients to learn to listen to their body’s cues.
2. Movement is key. Lean muscle mass comes from moving more, whether it’s walking to work, taking the stairs, playing with your kids in the park, or joining the local pool. Activity is an integral part of a healthy weight loss plan.
3. Beware of the label “nutritionist.” Remember, anybody can be a nutritionist. But only a Registered Dietitian Nutritionist (RDN) meets rigorous academic requirements with clinical training, holding a degree from an accredited university. An RDN must stay informed of guidelines set by the Academy of Nutrition and Dietetics to provide patients with expert, ethical nutrition counseling.
Beware of claims to “heal your metabolism.” (Your metabolism isn’t either sick or broken). Be highly suspect of phrases like “fat-burning foods” and “metabolism reset.” Your body is an incredible, complex machine, and uniquely yours. There’s no one-size-fits-all fix. And the best weight maintenance plan is a healthy lifestyle.
Further reading:
CSPINET: Can you reset your metabolism?
Mayo Clinic: Metabolism and Weight Loss, How You Burn Calories
Metabolism Myths and Facts (Eatright.org)
Dietetically Speaking, The Biggest Loser Study