Call it Yo Yo Dieting. Metabolic Damage. Set Point Theory. Call it what you want, you’re still going to get fatter.
I remember back in the 80’s, fad diets were all the rage.
In short, people would go on these crazy short term diets that would cut out groups of foods completely, dramatically drop down their overall food intake, and get awesome short terms results.
The problem was, as soon as these people came off their “diet” and returned to their normal eating habits and normal calorie intake, they would end up FATTER than before!
(Any of this sound familiar?? It should…)
The best way they used to combat this, was to go on another diet. Maybe even a different one this time. Maybe the grapefruit diet. Or the Garth Brooks Juice Diet (ok, maybe that one was from a movie, but you get the drift).
This gave rise to the term YO YO DIETING. Peoples weights would go up and down according to which fad diet they were on. But in the end, they would end up bigger than before. Even when they went back to the same calorie intake!
Again, if any of this is sounding familiar, that’s because it is. We have precisely gone no where over the past 30-40 years when it comes to mainstream consumption of dieting BS and our expectations of what a “diet” can achieve.
In the last couple of years, we gave it a different name. Metabolic Damage.
There’s even talk in the literature again on the Metabolic Set Point Theory. Almost as if these people have reinvented the wheel. When people were talking about this years and years ago.
Here’s the quick breakdown of the Metabolic Set Point Theory:
- Your body has a natural “set point” or level that it likes to keep its weight at. This is determined by a number of factors including lifestyle, genetic, metabolic factors, etc.
- Just like your body temperature, your body naturally regulates it’s weight fairly accurately over the long haul. You have in built mechanisms to match your energy intake and output to kind of maintain the status quo – or homeostasis – as scientists like to call it. So, just say your set point is at 2000calories. Your body likes to keep its input and output around that point, so it all evens out.
- If you drop your energy intake too low for too long a period, your body will fight against it in order to try and keep things the same. To do this it will deliberately slow down your “metabolism” to accomodate this.
Congratulations, your new set point is now 1500calories
Guess what happens when you’ve finished your “diet” and return to your normal eating habits of the 2000 calories again? That’s right. You get fatter than before. Even if you just go back to what you were eating before you started your diet!
That’s Yo Yo Dieting in a nutshell. That’s Metabolic Damage in a nutshell. That’s learning nothing over the last 40 years of diet fads.
Again, it’s important to note your “Set Point” is influenced by many factors:
- Neurological Factors
- Calorie Intake
- Body Composition
- Gut Health – micro biome
And the list goes on…
You can’t just try and fix ONE thing and think you’ve fixed the whole problem. BUT, you can still influence the Set Point back to a positive way and not be stuck in the negative.
- As tempting as it is to “get results quicker” you should never make big sudden drops to your energy intake.
- Don’t ever “diet” for extended periods – comp dieters I’m mainly looking at you. NO, you can’t maintain comp conditioning all year round. NO, you shouldn’t compete back to back seasons for years consecutively. NO, not everyone was designed to step on the competitive stage and bean shredded AF.
- Same for coming out the other end, it takes time for your body to adapt and recover. Give it time.
Regulation of your Set Point is a complex multifactorial issue, but ALL of which can be influenced by the big 4 pillars of fat loss:
- Stress Management
- Sleep Quality
You don’t have to just drop calories to affect your set point. You don’t just have to then increase calories to affect your set point. Every girl seems to think they should be able to eat over 2000 calories per day. Every guy thinks they should be eating over 4000 calories per day. It’s just not as simple as that.
Forget the quick fixes. Forget the fad diets. Focus on meaningful long term change. And long term change only happens with the small things done consistently. You are the only yard stick you should ever measure anything against. No one else.
So each day, each little step, each little meal, each little training session. Over the long term, they will bring you the results you are after.
The Rapid Response program is built around these 4 pillars of fat loss. Looking at key indicators that are measurable and achievable. By maximising each of these factors and you can get fast results with positive changes, not just “quick fix” solution of just dropping down calories.