How to reset your metabolism in eating disorder recovery is probably one of the commonest questions I get asked in clinic. I’m an eating disorder dietitian and I literally work with people on this everyday. So let’s dive into that in this blog. Now I want to start with very clearly saying that your metabolism is NOT BROKEN. There is a common myth that goes around suggesting that this is what happens. Your metabolism will respond to changes in your energy intake and this is a good thing. It proves that your body is working as it should.
So, in this blog post we are going to explore how metabolism changes throughout weight loss and then as you restore weight. We’ll delve into the relationship between metabolism and body weight, discuss the adjustments your body makes. I’m going to share practical tips to support your through this. Understanding these changes is crucial for navigating recovery with confidence and compassion.
Recovering from an eating disorder is a huge deal and not something that is easy. Having an understanding of how your body changes in this time can help you understand what is happening. So let’s dive in.
What is metabolism?
Metabolism refers to all the biochemical processes that occur within your body to maintain life. These processes include converting food into energy, building and repairing tissues, and eliminating waste products.
You can think of it as having 3 components:
- RMR (Resting Metabolic Rate) = 60-70% energy needs for the basic functions of the body, the amount your organs need everyday.
- PA (Physical Activity) = 20-30% daily energy expenditure doing daily movement such as walking around the house as well as exercise.
- TEF: (thermogenic effect of food) = 10% this is how much energy is used to digest and absorb your food.
Resting Metabolic Rate (|RMR), often used interchangeably with BMR (Basal metabolic rate). This is the number of calories your body needs to maintain basic physiological functions while at rest. When you are severely underweight, your BMR is lower. As you gain weight, your BMR increases because your body needs more energy to sustain a larger body mass. This is a positive sign that your metabolism is becoming more active and efficient.
So you can see that the part of your metabolism that uses the most energy is not your physical activity, but the amount your organs need. The main thing that affects your metabolism is not your activity levels but your genetics!
Our body organs are 15-40% times more metabolically active than their equivalent weight in muscle. Our body organs are 50-100% times more metabolically active than fat. So whilst focusing on building more muscle isn’t a bad thing to do, if you want your metabolism to speed up, then the key is to eat enough and eat consistently.
The relationship between metabolism and losing weight
When you are underweight due to an eating disorder, or have restricted food for a long time, your metabolism slows down significantly. This is part of your body working as it should. It does this to conserves energy and ensure survival, as a smaller body also needs less energy to maintain it. Your body is all about balance or homeostasis. When you have less energy coming it, then it uses less energy.
Everything that happens in your body needs fuel. When your body is not getting enough fuel is will automatically and quickly slow down metabolism processes and move into conservation. This is a clever evolutionary mechanism that protects us. This process is why diets and restriction lower our metabolism.
Every switched your phone to low power mode? It uses less energy but also switches off some functions. This is like what happens in the body as it moves into low power or conservation mode.
As you begin to restore your weight, your metabolism starts to change in several important ways. Let’s explore this.
During periods of severe restriction, your body enters a state of conservation, drastically reducing its metabolic rate to save energy. This is why you might have felt cold, tired, and experienced other symptoms of a slowed metabolism. As you start eating more and restoring weight, your body gradually trusts that it will receive consistent nourishment. This trust signals your metabolism to speed up, increasing your energy expenditure even at rest.
How to reset your metabolism when you regain weight
The most important thing you can do for your metabolism is to stop dieting and restrictive foods and fuel your body consistently. Your metabolism nose dives when you restrict your intake to around 1200kcals and then further at 800kcals a day. Which is why eating this little really is not good enough for your body.
Which means the best way to reset your metabolism is going to be to eat enough and to eat consistently. The body likes routine and wants to feel safe. Regular meals and snacks are the best way to help with this. Skipping meals or snacks is really not going to help. Plan to eat 3 meals, 3 snacks every 3-4 hours.
As you start to eat more and be consistent with it you will notice the change. Your digestive system may initially struggle as it gets used to the new routine. Bloating, a food baby tummy, wind and discomfort can be part of the course I’m afraid. But with consistency this will improve. Your mood, thinking patterns, decision making will get better (bye brain fog). Plus your energy levels and sparkle will come back.
Plan to start the day out strong: eat a significant amount of your intake by mid-afternoon. Why? Your metabolism is strongest in the morning after your sleep. So really nourish first things and through the day. Power your phone up with fuel at the start ready to work for you all day and top up that charge later on.
How to reset your metabolism without gaining fat.
This is a question I’m often asked. How do I weight gain without gaining fat or how do I reset my metabolism without gaining fat. Well this isn’t something we can do. You cannot only gain muscle. The body restores body fat and muscle together. Initial weight can centralise in the tummy area for a reason. The body needs to protect vital organs, it shows the body is working properly. Do not panic as this weight will redistribute. It is a case of being super kind to yourself and knowing this stage will pass. There are things we can do to help our bodies out.
- Eat Enough Protein. The body prioritizes the storage of fat as a way to protect our body organs and our reproduction. Fat is not all bad! When you do not eat enough, the body breaks down muscle and uses protein as a source to protect and spare those fat stores. So part of renourishment is to rebalance this so muscle isn’t broken down. This does not mean you need large amounts of protein. Standard portions at each meal will be enough and it is worth knowing that the body cannot integrate more than 45g at a meal. Download my meal planner guide to help with this.
- Eat Consistently. Thermogenesis is the process by which your body generates heat and burns calories. It includes activities like digestion (diet-induced thermogenesis), physical activity, and maintaining body temperature. As you restore weight, your thermogenesis improves. This means that your body starts to burn more calories during the digestion of food and other daily activities. You might notice feeling warmer and having more energy as a result.
- Meal Timings Matter. Aim to get the majority of nutrition in by about 4pm to help stoke the repair and metabolism. Most people will need 2500kcals – 4000kcals in recovery which may sound a lot but you need to replenish lost stores and heal the body. These elevated needs can last up to 1 year after you are at a healthier weight.
How do hormones change when I gain weight after an eating disorder?
Hormones play a crucial role in regulating metabolism. During periods of restriction, levels of certain hormones like leptin, which regulates hunger and energy balance, decrease. As you restore weight, leptin levels rise, helping to normalise hunger cues and energy expenditure. Additionally, thyroid hormones, which are vital for metabolism, also start to stabilise, contributing to an overall increase in metabolic rate.
The body is programmed to restore fat and fat free mass. Our hormones change, leptin and insulin . Grhelin makes us more hungry, leptin the fullness hormones decreases. Glial cells are chronically activated to make us more motivated to think about food and crave it.
How to reset your metabolism..what about physical activity?
Firstly let me make it clear than if your exercise and physical activity changes for a short period of time you don’t need to change your intake of food. Your body is super clever and will just adapt and use less energy. Plus it is important to know that your RMR is probably going to increase if you are sick (in order to fight infection) or due to stress from exams or a house move for example. Let’s think more about activity…
It is important to not build in too much exercise too soon. Your body needs time to adapt and heal. Exercising in the face of undernutrition can compromise your metabolism further and stop it healing. So whilst this is tough if you are a movement lover (like me), it is key to get enough R&R to help the body out.
Once you are far enough along the journey then as you recover and engage in physical activity, you may gain muscle mass. This can further boost your metabolism as muscle tissue burns more calories at rest compared to fat. Incorporating strength training and other forms of exercise can help rebuild muscle, enhance metabolic rate, and improve overall health.
With a healthier metabolism, you’ll likely experience increased energy levels. This can lead to more spontaneous physical activity, which in turn burns more calories. Regular movement and exercise become enjoyable parts of your daily routine, further supporting your metabolic health.
How to support metabolism in eating disorder recovery
To support these metabolic changes and ensure a smooth transition as you restore weight, consider the following tips:
- Consistent Nutrition: Aim for balanced meals with a mix of carbohydrates, proteins, and fats to provide your body with the necessary nutrients.
- Regular Eating Schedule: Eating at regular intervals helps stabilize blood sugar levels and supports a steady metabolic rate.
- Hydration: Staying hydrated is crucial for metabolic processes and overall health.
- Mindful Movement: Engage in physical activities that you enjoy and that make you feel good. This can include walking, yoga, or strength training.
- Adequate Rest: Ensure you get enough sleep, as rest is vital for metabolic health and recovery.
How does metabolism change in eating disorder recovery?
Weight restoration is a pivotal step in eating disorder recovery, and the accompanying metabolic changes are signs that your body is healing. Embrace these changes as positive indicators of your progress. Remember, your journey is unique, and it’s essential to work closely with your healthcare team to tailor your recovery plan to your individual needs.
As your metabolism adjusts, you’ll not only see improvements in your physical health but also in your mental and emotional well-being. Celebrate each milestone, and be kind to yourself as you navigate this transformative journey. Your body is incredibly resilient and capable of amazing things—trust in its ability to heal and thrive.