How to Fix Your Metabolism as a PETITE (what no one tells you)

Summary

In this video, the speaker shares their journey to overcoming a slow metabolism by adopting reverse dieting, strength training, and proper rest. They debunk common myths like eating less and doing more cardio, highlighting the importance of eating more to boost metabolism. Key steps include increasing caloric intake gradually, balancing macros with a focus on protein, and committing to strength training for muscle growth. Rest, sleep, and stress management are also emphasized, as well as minimizing cardio and focusing on recovery. The speaker encourages viewers, especially petites, to trust the process and embrace a healthier, sustainable approach to fitness.

Takeaways

• 😀 Your metabolism is influenced more by your daily habits than by your genetics. Genetics play a role, but it's much smaller than most people think.
• 😀 Undereating and excessive cardio can slow down your metabolism, leading to fatigue, water retention, and hormone imbalances.
• 😀 Reverse dieting is a method that helps your metabolism adapt by gradually increasing your calorie intake, allowing you to eat more without gaining weight.
• 😀 Don't rely solely on the scale when tracking progress. Use body measurements and progress photos for a more accurate picture of your fitness journey.
• 😀 Protein is a key macronutrient that helps build muscle, which in turn boosts metabolism. Aim for a balanced macro split, with 30% protein, 40% carbs, and 30% fats.
• 😀 Strength training builds muscle, which increases calorie burn even at rest. Focus on progressive overload to consistently challenge your muscles and increase strength.
• 😀 Rest and recovery are just as important as exercise. Overtraining can elevate cortisol levels and hinder metabolism, leading to burnout and muscle loss.
• 😀 Sleep is crucial for metabolism. Poor sleep affects hunger hormones and impairs muscle protein synthesis, slowing down fat loss and muscle gain.
• 😀 Intense cardio is not an effective strategy for fat loss. Instead, focus on low-intensity cardio like walking and Zone 2 cardio for sustainable results.
• 😀 Supplements should only support a solid foundation of good nutrition, training, and recovery. Key supplements include creatine, protein powder, and caffeine in moderation.

Q & A

What is metabolism, and how does it impact weight loss?

Metabolism is the total amount of energy your body burns in a day. It plays a key role in weight loss because it determines how many calories your body needs to function. A slower metabolism means fewer calories are burned at rest, which can hinder weight loss. By understanding how to manage metabolism, you can improve calorie burn and support fat loss.

How do genetics affect metabolism?

While genetics do play a role in metabolism, research shows that most people's metabolisms only differ by 100 to 300 calories a day. The larger factors influencing metabolism are your daily actions, such as eating habits, physical activity, sleep, and recovery.

Why does undereating slow down metabolism?

When you undereat, your body starts to burn fewer calories at rest, move less, and experience disruptions in hunger and energy-regulating hormones. This is similar to a phone running on low battery, where it reduces functions to conserve energy. Undereating over time can lead to slowed metabolism, muscle loss, and fat gain.

What is reverse dieting, and how can it help reset metabolism?

Reverse dieting involves gradually increasing calorie intake to retrain your metabolism to work more efficiently. By slowly increasing calories over time, your body adapts, and your maintenance calories—the amount you can eat without gaining fat—become higher. This allows for more flexibility in eating while helping to maintain or lean out the body.

What should I track while reverse dieting?

While reverse dieting, track your body weight, measurements (waist, shoulders, hips), and progress photos weekly. These indicators will help assess whether you are building muscle, losing fat, or retaining water, and give a clearer picture than just focusing on the scale.

How important is protein in speeding up metabolism?

Protein is essential for muscle repair and growth, and it helps speed up metabolism. Higher protein intake supports lean muscle mass, which burns more calories even at rest. For petites, who tend to have less muscle mass, ensuring enough protein intake is crucial for maintaining or building muscle and avoiding a slower metabolism.

What role does strength training play in boosting metabolism?

Strength training helps build muscle, and muscle burns more calories at rest compared to fat. By increasing your muscle mass, you improve your basal metabolic rate (BMR), which means your body uses more energy even when you're not working out. This makes strength training an effective tool for long-term fat loss.

How should I train for muscle growth without becoming bulky?

To build muscle without getting bulky, focus on progressive overload, where you gradually increase the weight, reps, or improve your form over time. It's important to train close to failure, where the last few reps of each set feel challenging. This ensures muscle growth without excessive bulk, especially if you’re consistent with your training program.

Why is rest and recovery as important as exercise in building muscle?

Rest is crucial for muscle recovery. When you lift weights, you create tiny tears in muscle fibers. The muscle is repaired and grows stronger during rest, not while working out. Without adequate rest, you risk overtraining, which can lead to fatigue, stress, and suppressed metabolism.

How does sleep affect metabolism and muscle building?

Poor sleep can disrupt key hormones that regulate hunger and fullness, such as ghrelin and leptin, and it also negatively impacts muscle protein synthesis. Adequate sleep (at least 7 hours) allows for growth hormone release, which is vital for muscle building and fat burning. Prioritize sleep for better metabolism and overall recovery.