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Eric Roberts explains how staying in a calorie deficit slows metabolism by 10-15% after 3-6 weeks. He recommends high protein, daily walking, and resistance training to keep your metabolism from tanking while losing weight.
Eric Roberts explains how staying in a calorie deficit slows metabolism by 10-15% after 3-6 weeks. He recommends high protein, daily walking, and resistance training to keep your metabolism from tanking while losing weight.
If you eat in a calorie deficit for too long, you will end up slowing down your metabolism. But how long is too long? Well, this study showed after about 3 to 6 weeks, participants noticed a 10 to 15% decrease in their metabolism. So does this mean you shouldn't stay in a calorie deficit for longer than 3 weeks? Not so fast. First off, some of the decrease in the metabolism came because the participants lost weight. When your body loses weight, it doesn't have to work as hard, so you end up burning less calories. And second, there are 3 things you can do to keep your metabolism high on a calorie deficit. The first one is going to be eat a diet that is high in protein. The second is going to be making sure you are keeping up with your walking and daily steps. And third is going to be continuing to lift weights and build muscle. So don't be afraid of slowing down your metabolism to a degree. It's going to be normal. And if you do those 3 things I just said, you'll be just fine.
