METABOLIC DAMAGE...The TRUTH About 1200 Calorie Diets & Starvation Mode

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What's up - hey! Today we're talking about metabolic damage...AKA the belief that eating too little for too long can slowdown your metabolism in a way that makes it more difficult to lose weight. We cover classic studies like the Minnesota Starvation Experiment as well as talk about longer term studies done on contestants of The Biggest Loser to see if metabolic damage is a thing and if so, how significant it is. I hope you find this video helpful!
TIMESTAMPS:
Intro - 0:00-1:50
What Is Metabolism? Metabolic Damage? - 1:50-4:03
My Experience - 4:03-4:50
What The Science Says - 4:50-10:21
What This Means - 10:21-11:59
My Advice - 11:59-13:55
-------------------------------
METABOLISM VIDEO: • The Science of Metabol...
If you're brand new to learning about metabolism, I'd recommend watching this video first where I talk about how your metabolism works, genetic differences, and lifestyle factors affecting it.
RECREATING MY OLD WEIGHT LOSS ROUTINE: • Following My Old Weigh...
Watch this video for what NOT to do on your weight loss journey! Here I take you through a day in the life when I was struggling to lose weight. During this time, I was eating nowhere near enough to support my workouts or lifestyle on a whole - as a result - I was slipping up a lot!
OTHER VIDEO YOU MAY FIND HELPFUL:
Running For Weight Loss: • RUNNING FOR WEIGHT LOS...
Running to Get Lean: • RUNNING TO GET LEAN…Mu...
How to Start Running: • HOW TO START RUNNING.....
Activity Tracker Accuracy & How I Use Mine: • I Let My Apple Watch C...
RESOURCES:
www.ncbi.nlm.nih.gov/books/NB...
www.cdc.gov/nchs/data/nhsr/nh...
onlinelibrary.wiley.com/doi/f...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/10357...
pubmed.ncbi.nlm.nih.gov/20935...
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business contact: [e-mail]
the team plans insta: / theteamplans
the team plans support: [e-mail]

[@kayleebarckhoff6511]

She did the whole video in one breath

[@abbypollock]

I tried slowing down 😂 I don’t know what happened I feel like my brain has switched to 1.25x

[@kayleebarckhoff6511]

@@abbypollock I love it 🤣 we get more information and less fluff

[@abbypollock]

LOL well this is reassuring to hear 😝

[@The4lifers19]

Seriously 🤣🤣

[@kenduejones]

🤣😂😂

[@growingannanas]

LOVING YOUR CHANNEL 😍 this video is so helpful for so many people, especially so many girls eating not enough 🥺

[@aprilbl00m]

If you're struggling to lose weight on a very low calorie diet, look into "reverse dieting". This is a way to boost your resting metabolic rate, so that you don't have to drop your calories ridiculously low. It basically involves a period of higher caloric intake + muscle-building exercises (weights). The increase in muscle mass boosts your metabolism, thereby raising your basal metabolic rate. Once you have done this, you can go back to being in a calorie deficit, without feeling like you are starving yourself. Then, after you have been in a deficit for a few weeks, go back to eating at maintenance calories for a week or two. This stops your body from dropping your metabolism again. If you repeat this process (switching back and forth between deficit and maintenance), you can lose weight without hitting a plateau or being miserable eating super low calories.

[@cloudninety4143]

Can i incorporate OMAD?

[@buttaz3000]

Also known as a refeed

[@nataliab5879]

@@cloudninety4143 I would say yes. I do IF 18:6 for years now and have had no issues.

[@user-ks8mm7hk5s]

When going back to maintenance after a deficit like you suggested, do you go straight into eating at maintenance or reverse diet to your maintenance?

[@sheesherwhiz3846]

Gaining muscle on a surplus always ends in a gain of fat tissue as well. It's inevitable. Body recomposition is the best way in my opinion. Slow and steady muscle gain while also slowly losing fat. No need for crazy restriction, just eating at maintenance or a little lower with great results if patient.

[@LunaGem98]

I’ve dealt with metabolic damage for sure. I was anorexic and living on 500 calories on average (yes really) for a while. I was so determined to lose weight I kept that up for a solid 6 months. I plateaued hard after a while but would continue to lose after a long fast which was exhausting. I found Natasha Oceane’s channel and started slowly upping my calories over time. I now know this to be called reverse dieting. I did slip here and there but I can safely say I’m recovered and I’m now eating around 1700-1900 calories a day although I don’t track much anymore (only rough averages here and there). My metabolism is SO much better now, even when I do overeat or have a day off I don’t gain any weight apart from some bloating and I understand the science behind what’s going on in my body. If anyone reading this is dealing with an ED right now and you’re scared to up your calories; I completely understand. It’s scary as hell and feels so foreign and counterintuitive but I promise you it does work and you will eventually feel freedom from food. If I can do it, anyone can.

[@medusaaurora7135]

You are awesome! I'm struggling with the same thing tho I am living off 1000 cal-ish now. Trying to get better and lose weight at the same time

[@isabisa1227]

That’s great I’m actually planning to do this as well, how did you slowly up your calories and what was your workout routine like I’m asking because I am currently living off of 800 to 1000 cal a day and I am losing weight pretty slowly and I do think my metabolism slow down in order to maintain my weight I want to get a better metabolism so once I reach my goal I maintain it. RECAP: How did you up your calories?

[@LunaGem98]

@@isabisa1227 I basically upped them slowly by 60 calories each week until I was at 1800ish. While doing that I started lifting weights in the gym (previously I had been doing majority cardio workouts or HIIT) in order to build muscle. Having more muscle will help your metabolism and it will be easier to maintain your results in the long run. Recently, I went through another phase of reverse dieting while building muscle and got up to 2060 calories a day as a kind of "bulking" phase. I'm now on a cut (in a calorie deficit), but this time my deficit calories are 1800. Fat loss is slow but steady and can be seen in measurements and the way my body looks overall rather than scale weight. It's a long process, you really have to play the long game with this but it's SO worth it in the end and allowed me to eat a lot more while staying the same size/weight.

[@isabisa1227]

@@LunaGem98 thank you so much you’ve been extremely helpful:))

[@hanasmoonlight]

@@LunaGem98 hii, I'm exactly like you 😭 I'm 17, I eat 1200 a day and then burn like 500-700 a day doing hiit so I basically live off 500 calories (for context I'm 83 kg now and I've lost 20kg in 4 months not good I know ☹ ) I really worry but I still am like 20 kgs away from my goal. My mom is a doctor and she worries to. I don't live with her so it's hard to hold myself accountable and make sure I better myself. I really want to get better. Sorry for all thus unnecessary info lol but I'm just wondering how long did it take you to increase your calories to 1800 and above? Did you gain weight (I want to make sure so I won't freak out and go back to my terrible habbits)? And could I exercise while recovering? Again sorry for this but I've been meaning to ask someone about this 😅

[@kyrar.j.4856]

100% going through the struggle of being overweight and nothing working. It has been a hell of a journey, and I am SO ready to not feel like a slug anymore, but the journey continues. I loved your video Abby, always insightful and a joy to watch :)

[@gratitude2880]

Check out Kayla Rose you tube channel. True help AND health is on the way!

[@jessicaperk8397]

Same here I have tried so many diets, so many calorie restrictions, and every time I plateau or burn out and give up. I was most successful at losing weight, when I did 16:8 fast, ate 1700 cal, and walked 30 minute to 1 hour every day. I did that for two months and lost 20 pounds but then I got sick and started gaining weight and gave up so I have gained it mostly all back.

[@katrinamareen]

Thanks Abby. I was told so many time to go on a 1200 calorie diet... Im 6ft tall... I was fainting after the first week. It was not for me. I now eat roughly 3000-3500 calories a day but I dont really count... I also am very active... Im fit and slim... I could probably choose better food options and do more weight training... but eh... I enjoy how I live.

[@thelourensfamily8048]

This is soooo important to note. People forget that height and age plays a role. I'm under 5ft and petite. My husband says he thought I was anorexic when we first started dating because I "ate like a bird" while he had huge heaps on his plate. Now that we've been looking at BMR, etc. it became so apparent why there is such a vast difference. He's male, over 6ft, was lifting weights at that time. I'm female, under 5ft and had introduced some junk food into my diet and had become a lot more sedentary. At that weight, my maintenance calories is around 1350-ish. Needless to say, after pressure from him and his family to eat more, I picked up weight and have just gotten bigger over time. Hubby now trusts that I know what's best for my body. I burn +- 1550 calories a day at my current weight so yes... trying to eat 1300 calories a day makes it look like I'm "eating like a bird". Needs are different for different genders, ages, weights, heights.

[@TraceyHullPlantBasedDietitian]

WHHHAAATT! 1200 is crazy for you! Maybe if you were like 4'11". Great comment

[@monikabhankhar3974]

Bro no 1200 calories diet ain’t for everyone, it depends on body weight and height, how much you should eat, I saw through myfitnesspal app, my maintenance calories keep changing as I lose weight, when I had more weight, I needed to consume more than 1200 to lose, at low weight it came to 1200, but I still eat 1600 and lose that 400 calories thru morning evening 45 mins walks or strength training exercises

[@Girlintheewild]

I’m 5’3 and I’ve dated guys like 6’4-6’6 & they looked at me like I was crazy when I said I was done eating. 🤣🤣 guys have to realize height, muscle, and metabolism is so different because of the factors of our bodies.

[@wing_111]

@@TraceyHullPlantBasedDietitian yeah as someone who’s 4’11, 1,200 cals is a good calorie deficit for me, def not for a person a whole foot taller.

[@VanillaCokeFriends]

THIS! I hope so many people see this. I'm studying nutrition right now and this blew my mind and changed my mindset.

[@shakarussanders9911]

Woo hoo! A fellow Nutritionist! I went to school for Nutrition but I've been studying it way before I went to school for it I have a total of 10 years of study in it

[@melp2423]

This is the women who keeps me from just starving myself and actually focusing on overall health and lifestyle changes

[@sjg9887]

I LOVE how fast you talk! Also what you say, It is so interesting and well researched. I admire your intelligence.

[@shaynick789]

Only recently I finally realized that diet is crucial to achieving my wellness goals and this video really cemented that. I've been a fan of your content ever since I started my fitness journey a couple years ago and I have learned so much from you. Just bought your Full Body Fit 2.0 for my busy semester this fall and can't wait to see my strength progress!

[@kelliann1114]

I’m going through metabolic damage because I’ve been in a caloric deficit for so long. I’m trying to reverse diet but the mentality of low calories is so hard to break! Plus I binge eat so it’s a back and forth issue. These videos have been so helpful!

[@horrormysterycasefiles]

I know how hard it is ..i m going through the same thing..dont worry my friend we got this ...we both are gonna come out from this toxic cycle together🙌

[@SamLyn]

I do eat around 1200 calories a day. In order to lose weight I have to eat 1000 or less. But I’m only 5’1” and I’ve always weight 100-105. In the last year I jumped up to 115 and I’ve been trying to get back down below 110. Even eating in a deficit, I just cannot get below 110. It’s been incredibly frustrating.

[@huskies123]

Same, same height and weight number issues

[@Shay-yg7nm]

Same issue! 😭😭

[@natalie_nazar]

I did a 1200 calorie a day diet for five months and lost the 33 pounds I had gained during pregnancy. I’m so happy with my weight now. It worked for me. 🤷🏻‍♀️ But everyone is different!

[@sazzlepop321]

This is what I’m doing too post pregnancy and baby. I’m 1 year post partum and I needed to shed the 8kg I’ve lost 1kg in the first week.

[@TuningAnApple]

I'm 5'3", so it's the only way I can have a caloric deficit. I can adjust it depending on how much I work out.

[@taurus7911]

@@TuningAnApple yup being short fucking sucks. I’m 5’1, 115 and I’m eating 1.4 calories a day on average and running to lose 150-200 calories everyday. Idk tho is that fine 😹

[@anonymous-cx7ng]

1200 will make me gain weight

[@SiljeVenuss]

@@taurus7911 lol, I’m exactly the same as you.

[@Dr.PrettyProfessor]

GO Girl! Thank you for this video packed with research and graphs... GOOD STUFF, and VERY helpful!

[@debbiedrawsfunny]

This was super thorough and well explained!

[@alexandriayoung8759]

Hi Abby! 💗 Lots of love from Metro Detroit. This video couldn't have come at a better time for me. I just started a calorie defecit yesterday as I have recently gained 30 pounds in the fast few months (being inactive/eating too many calories) and I'm glad to hear things get better in the long term! 🎉 Thank you for sharing! ✨🙌💖

[@jowiens32]

I don’t seem to ever feel hungry and forget to eat as a result. This is sort of new for me. I used to have a massive appetite!

[@zoeyyara1531]

Thats concerning

[@jowiens32]

@@zoeyyara1531 Yes it is. Started around the same time as covid actually. I have a doctors appointment to talk about it 🙂

[@TraceyHullPlantBasedDietitian]

Jolaine, this certainly can be concerning. Although, it can also be because of hormonal changes, stress, medications, seasons (think temperature changes), and a bunch of other stuff. Hope everything is ok! Glad you're seeing a doctor.

[@jowiens32]

@@TraceyHullPlantBasedDietitian Thank you! I have two autoimmune diseases and from what I understand nausea isn’t entirely uncommon so I hoping is it’s that and not something new. 🤗

[@RacheyCK]

Wow…. ‘The problem can’t also be the solution’ (when you were talking about diets at the end) has been echoing in my head ever since I heard it! Great video!

[@heatherreed4187]

Wow. This helped me so much and really opened my eyes! I am currently on a 1,200 calorie diet. I have lost 30 pounds, but I feel hungry, lightheaded, and tired constantly. It's like I have traded in my quality of life to lose some weight. I am trying to find a lifestyle that is good for me, not just a "diet" that I will drop in a few months. I love to go to the gym and such, but it is hard to say "I went to the gym, so I need to eat more for energy" instead of "I went to the gym, so I don't need to eat more than usual because I will just be taking in the calories that I lost". I want to try to figure this out long-term, but I think it's a mind thing for me. Anyway, thank you for the vid. Much appreciated. :)

[@cortneypierce3425]

Oh girl! Your comment caught my eye and I just wanted to share my favorite podcast called biceps after babies. I don’t normally scroll through comments or even leave one, but I have so many friends that she has helped with mindset and achieving goals including me. You definitely don’t need to be miserable in the process. There is a much better healthier way, and Amber can help you find that balance. Anyway, I hope that helps :)

[@karlasaldate2426]

Brilliant 🤩 this was so useful and it made so much sense. Thanks, Abby 💕

[@Loveyourselfgirl]

Love this! Im just coming off a 1200 cal/day diet. It was just too tough and I found myself falling off the wagon more than usual. Do you have videos about your weight loss journey and how you finally lost it? Thanks!

[@KateTries.]

Wow! Immediately subbing, very well explained video. Thanks!

[@iangrissett9203]

Ready for this!! Love these videos.

[@abbypollock]

I hope you find this one helpful!

[@dave82au]

I'm noticing that in both of these studies that found metabolic adaptation on the order of 500 kcal/day, that the participants all had insanely high starting BMR/RMRs, around 2600 kcal/day, and that after the "metabolic adaptation" they had much more normal RMRs of ~1900 kcal/day. I wonder if the difference was actually due to their eating habits prior to the intervention, and the observed "metabolic adaptation" was really just a restoration to a normal metabolism.

[@lilacsun2108]

Such an interesting video!!! Thank you for all the research and citing your sources. :)

[@iCarryBoatsAndTheLogs]

Absolute queen, thank you for getting to the point! I’m 25 but my metabolic rate is that of a 35 year old!!!!! I’ve been lazy for too long, it’s been a month and a half of me going hard in the gym but not eating enough calories. I’ve lost less that a pound of weight due to not eating enough at all. I’m now eating 2380 (roughly) a day and that’s me at a deficit. I’m obese, although I don’t look it due to weightlifting. I’m getting more confident in myself, definitely taking a better shape. Thank you for helping me understand this issue more.

[@mollyanna7118]

I think 1200 calories can work for some people, but you have to be in a healthy mindset. I have been over eating (emotional binge eating) for years due to severe ptsd, it was my coping mechanism. Now I really need to put my health first. I’m currently managing to eat 120g of protein a day, on only 1200 calories a day, and I’m still eating fats, carbs, and everything else. I am most definitely not starved by any means. I eat 3 good meals a day, and I sometimes have days where I don’t track because it’s good for my mental health. I don’t restrict any foods, I often eat full fat milk and cheese, pizza, garlic bread, pasta.. the list goes on. If you’re eating 1200 calories and barely getting any protein or energy because of it then yes, that’s unhealthy, but it’s perfectly possible to do it in a healthy way that prioritises nutrition.

[@imadrawer9721]

Just from the thumbnail and my own experience with some Ed I have been eating more and it’s done wonders for my weight lost!!

[@kasanchz]

Good info! Thanks so much!

[@shankshershanksstewart9610]

I've always been skinny, and all of a sudden in the past year I gained 30 pounds. I didn't change my lifestyle/eating, and I was so confused. Then I found out that I have hashimotos and that's probably why I suddenly gained all this weight. Before I found this out, I was restricting my calories and nothing was happening, it was making me more tired than I already was (Hashimotos can make your energy go way down.) I'm glad I finally figured out the problem and I'm taking thyroid hormone replacement. But idk how to lose all this weight now :/ this is a helpful video though.

[@laurenmintz8667]

Since I had my son 3 years ago I have felt absolutely stuck and deflated. I had some initial success with weight loss using weight watchers, but since then I have been stuck. WW was a great program but logging and calculating every bite of food going into my mouth became an unhealthy obsession. This year, I really amped up my effort with exercise, working out 5 days a week alternating weights and cardio and just being more active in general. Despite eating what I felt was a balanced diet the fat DID NOT BUDGE. I began to feel disheartened and fell back into bad eating habits, quickly gaining back the little I had managed to lose. I tried accepting my new shape and hopping on the body positivity train but my confidence has never been lower. I don’t like how I look and I don’t like how I feel. So now I am back to the drawing board trying to find a sustainable way to lose fat and feel better about myself.

[@siyandakluft8254]

Your videod are always so informative! Can you please do a video on injuries and recovery from them too? (Like how to eat when you cant exercise, how to cope with it)

[@abbypollock]

This is a great idea! Thank you 💛

[@xxxkiraxxx8038]

Oh yes please! I was running 18 km a week when I injured my ankle and had to stop running all together to let it heal. Didn't know whether I was supposed to try and eat less or the same... My Hunger feelings are a mess, my body was confused and I got totally stressed over it.

[@manjaplahuta]

I have been anorexic for 8 years, and now - 2 years into rehab/recovery I can say, my metabolism is at it's peak! But these two years were hard witg bunch of rollercoasters on the way. I've started at 46 kg (182 cm tall) and my metabolism was a total disaster. But I've made it. now I go on no. 2 regularly, bach then I went once on every 14 - 18 days ...

[@mariagiani9628]

Thank you for the Link! I'm watching the video now, and as someone who has been intermittently fasting and doing mild calorie deficits every now and again I'm scared to watch. 😭

[@abbypollock]

If you watch till the end, I PROMISE there’s nothing to be afraid of 💛 knowledge is power on this journey

[@mariagiani9628]

​@@abbypollock I agree! This is my 4th time falling off the wagon (I struggle with an ED), and it's time to dust myself off and keep going. I've been subscribed since 2016 and your videos have helped me tremendously. Cheers! ♥️💪🏾

[@liyahpridgen7950]

I realized last year that I wasn't losing weight because I wasn't eating enough. I lost a few inches in my mid section so finally saw progress but still working on getting my eating habits right and getting stronger. Appreciate your videos as always 🖤

[@DoubleMD11]

I love this video! Thank you!! Also tip- for the people complaining about speed, just turn this on 0.5x or another slower speed! Hope that helps 😋

[@dawnelle88]

Yes please! More videos!!

[@supermom2337]

Love your videos and also you have the best eyebrows!!

[@anthonyalvarez124]

Awesome video! You have a heck of a good memory!!! To remember all that and have breaks in there! 😎👍 Looking amazing as ever! 🔥🔥🙌 Looking forward to your next knowledgeable video! 😎👍

[@kimmoraes]

I'm so glad I found you. I really appreciate how you explain the information scientifically, especially considering that I have a background in science. I will definitely will be following you. I also like supporting a fellow redhead. :-) So my story of metabolic damage: In high school, for various reasons, I had low self-esteem. When I stopped growing (in height) at the age of 15, I started to gain weight. Some people would say I was developing curves. I compared myself to the waif-thin models in magazines, the magazines that said you were suppose to have a gap between your thighs. Instead of letting myself be healthy and a little heavier, I started on these crazy starvation diets. The most extreme was where you started eating one food for an entire week. Then you would add another food for the next week, and so on. I would lose weight for awhile on each diet, but they could not be sustained. Because I was starving, I ended up binging and ending up at a weight that was beyond where I had started. With each attempt it did become more and more difficult to lose weight. Now, as a woman of a certain age, even though I wasn't at my ideal weight, I had managed to maintain my weight within a five pound range and all my numbers were good when I went for yearly physicals. Then the pandemic hit, and I've gained a few additional pounds. Though some of that might be muscle, since I have been working out steadily, I don't like the trend. I will definitely be checking out your other videos.

[@xragg]

Great information. and yes, I feel I am going through this to some degree after losing a ton of weight, but not all the weight I want to lose.

[@vivi4140]

Love your Videos!

[@Lune.Prince]

I seriously love watching all your videos! You’re so informative and break it down for us laymen …men 😅 i feel like i learn something every video and hopefully i get to start my fitness and wellness journey soon with your advice 😊

[@abbypollock]

I’m so happy you find these helpful 💛 we’ve got lots more informative videos coming so buckle up!

[@DJHKHunter]

I love the science behind your videos! I was kinda expecting a breakdown on what calorie goal you should settle in, but realized that was another video 🤦‍♀️ I'm definitely going through this shit rn and it's been really frustrating and demoralizing. I gained 20 during COVID and 40 on birth control so I'm literally back to square 1 with my weight loss. Not being able to even get 10lbs down doing what I was doing before for the most part has me feeling like I'm just gonna be stuck here 5ever

[@abbypollock]

I was in a similar position in that first phase of my weight loss journey 💛 I’d never gained that much weight that fast and had no idea how to lose it. It IS possible, just takes a little testing and tweaking. Knowledge is power on this journey!

[@balexandrio7227]

This is crazy. I started a 1200 calorie diet last Monday 😞 guess I needed to see this video

[@haltertopbabe]

very insightful 😎

[@kerenhaiweha6257]

Exciteddddddddd! I’m trying to learn about diet but I’m struggling with the basics. I’m going to look at some of your other material as well. Your videos always come at the right time for me.

[@abbypollock]

This makes me so happy to hear 💛 I’ve got a ton of nutrition videos coming up so hopefully these help!!

[@PoppyJone]

Its so hard to learn because when you start investigating diet everyone has something different to say and it all get so over lapping

[@abbypollock]

This is why I back everything up with science and experience (and certifications) 🤗 of course everyone’s journey will be unique, but by studying the literature it allows us to see what works in general, for most people over time. If I were to only share personal experience, while it may help some people that would be a much smaller number since not everyone will relate to my journey. I hope this helps give some clarity!

[@esmee6308]

I think people's biggest mistake is trying to aim for perfection, either by wanting the perfect plan before starting or by going too hard too fast. You learn what works (for you) from experience. I've been a healthy weight for years now, but I'm still out there learning, optimizing or just changing. As is Abby, whilst still sharing it with us so we can learn from her progress. Best and luck.

[@jazzberrytart]

I'm 4'10, my calories are super low 😭 makes me so sad bc I love food

[@sohyangworld1544]

Lmaoo

[@taramoriarty4992]

I did the keto diet in the beginning of 2019, after only 2 weeks I saw a huge difference, after 4 weeks the difference was so intense I started incorporating carbs into my diet again and still kept my weight off, until end of 2019. But here I am with my quarantine 15, I tried keto again and didn’t notice results like in the past . I’m so frustrated and not motivated. I’ve been saying I’m gonna get to the gym for the last 4 weeks. I’m at my highest weight 210!! I’m 5’8 it’s mostly in my belly, arms, booty and face. Thank for always inspiring !

[@billionairegenius]

Biolayne talks about this a lot. Bc it happens to everyone pretty much. Sucks how smart our bodies are designed.

[@nousernamewhatsoever]

I had zero motivation to work out, just was so depressed from quarantine. But then i decided to just do it. I didn't want to, everything inside me screamed not to work out, but i did it anyway. And after that first workout it was easier to start moving :) i did caroline girvan heat program, check her out!

[@SweetOsoka]

You dont need to exersise too stay slim. You CAN walk around 10k steps a day even within your home or apt. I cant run and also cant do squats my diet is very good and yet i cant after this winter to lose some weight. Its due to my thyroid be8ng sluggish.

[@julissaledesma198700]

Same happened to me but keep going and you’ll start seeing results again

[@hegeliwi]

Omg, this is literally me!! Keto "destroyed" my perfect metabolism I had pre-keto and I gained 4 sizes the next 3 months, after coming off keto. I've never been this big in my entire life and I eat very healthy 😮😮 I had to come off it after 8 months, because I was sick all the time. I've also become insulin resistant from doing keto and that wasn't the case before. Low carb diet trashed my body, so it's safe to say it isn't for everyone. I just wish I could go back and tell myself that. Did you find a solution??

[@heyitskait578]

Ughhhh. You’re so good! Love your channel

[@brennahill5258]

Lately I've been craving more food after a low cal diet and gave in. I felt like a failure but realized I need the food!

[@Fluffylover121]

I struggled with an ED for 5 years severely low restricting, but at around age 16 I got to a point where I wasn’t losing weight anymore despite eating

[@Djk8263]

I was OMAD for 4+ years. The last 4 of which I was regularly burning 4500-5000/day at work. I was eating 800-1200cals. I barely lost weight. If anything it just made it easier to maintain. I have now switched jobs. And while my body comp has def changed, for the worse, I’ve only gained 3 lbs. I decided to talk to a nutritionist about what I need to change. I logged my food and activities. She told me I wasn’t eating enough. So I have begun aiming to eat 1660cals per day based on my 175 lbs weight. I’ve done that for 2 months now, measuring everything food wise by weight and logging it. Most days I have to force myself to reach that number. I haven’t lost or gained any weight, or seen any difference in my body comp, while still feeling like I’m force feeding myself. I work out and hike regularly. I’m ‘trusting the process’ of reverse dieting. But my mind still can’t wrap itself around how this is even possible. If I am still under eating, and was severely under eating before, how do I still maintain the high body weight. I know people say I must not be truthful about what I’m eating and how much I’m active…but I am!!! I really am. I want to fix this but can’t seem to get my weight to budge. I got off birth control and that hasn’t made a difference either. I’m baffled. And I haven’t had anyone that can figure it out. I seriously don’t know what else to do.

[@erinkennedy3998]

You sound just like me. No one believes me when I say I hardly eat anything but still can't lose a single pound. I've tried eating more, lifting weights, cardio, drinking water, supplements, pills....this past month I decided to try a 1200 calories diet...at the end of the month I gained 1.5 lbs. I even was doing extreme intermittent fasting and although I lost a few pounds, I was miserable and it wasn't sustainable. I'm just at a loss at this point, tbh.

[@axetroll]

Before losing weight, need to be healthy (stop insulin resistance)

[@MrGeorgewf]

@@erinkennedy3998 Need to alternate fasting. Change how long because your body adjust. Also alternate days when restricting calories. On days you fast longer eat more and days you fast less eat less. So do 15-18 hours 3 days and 12-14 hours 4 days. Then alternate the next week. Repeat the methods.

[@MrGeorgewf]

On days you do OMAD eat until you’re full don’t count calories just go low carb and no sugar.

[@kiattim2100]

No ways you are burning 3000-4000 calories at works, unless you work construction site and doing intense work all the time and even then, no way you wouldnt lose weight when you only eat 1,2k calories. You probably overestimate how much you burn and underestimate how much calories you eat.

[@GracieAckerman]

Well done 👍

[@veronicawassing8594]

I've had the issue with metabolic damage after losing 125+ pounds, because now I am so active, I eat more than my 260 pound husband. But after my restriction, I was constantly like famished, never enough food, but I've found a point that works for me, haven't regained, but stopped "starving" myself, and makes life much easier

[@KaoStarrBellydance]

Lost weight several times in my life from generally healthful eating and exercise. Recently gained weight from stress and trauma. Decided to count calories, 1200 a day, added excercise back into my routine. I lost 10lbs, but now nothing. I haven't been doing 1200 that long, so I don't know what's going on.

[@andrew-rk9sx]

Yes finally a girl who understands trauma causes people to gain weight

[@er7928]

Body recomposition?

[@JenXing]

I definitely damaged my metabolism after so much crash dieting in my teens and early 20s. It wasn't until I watched a video by MissFitAndNerdy (you'd enjoy her content as well) where I learned that long-term calorie restriction leads to a plateau in results (in terms of weight loss), thus prompting a need to keep cutting down calories to keep achieving continual weight loss. She has a video titled "HOW TO LOSE WEIGHT and KEEP IT OFF" where she explains the science of strategic calorie deficit and maintenance that has changed my life.

[@macalab.3539]

I love her!!

[@KivAknee]

What is title of the video I would like to watch it. Thank you

[@zarasoleil8633]

I didn’t understand the majority of this video and I took pharmacology and the human body in health and illness in college LOL. Laymans terms PLEASE LOL

[@willow.bell.illustration]

I was looking for this comment. I mean, I'm happy she's so smart, but she needs to approach in a bit more teacher like mindset and slow it down for those trying to learn imho.

[@zarasoleil8633]

I had been “fit” for a couple years but during covid gained 25 lbs and now I can’t get back to where I was before. None of my cloths fit and I’ve been consistent since March. I’m SO frustrated.

[@Nicole.Sisson]

What kind of mic do you use?? Your audio is amazing!!

[@tuskoyy]

On my weight loss journey, towards the beginning I was very focused on quantifiable and time-based goals which isn’t a bad idea when it comes to creating some goals outside of your health I feel like. So, I would tell myself, “I am going to lose ___ pounds in ___months.” Relying on measurable factors that would help keep me on track to losing weight like counting calories consumed and using fitness trackers, it seemed like everything was on track. However, I plateaued at one point and stopped losing weight. I was not happy with my physique at that period no matter how lean I was compared to my body at any other point in my life. The way I dealt with the plateau was to go into extremes by eating less and moving more. I would try to eat as little as I possible could on a day to day basis and fit in a half hour run before my eight hour long factory shifts. I did start to lose weight again at that point, but I was so hungry all of the time and could only think about food. I thought the only way I could be lean was from adopting an extreme lifestyle. When I went back to school, I was less strict with my fitness regime and told myself to stop counting calories as it started to become very triggering for me. Easily enough, I gained some healthy weight back quickly especially with how large my appetite was while my body was in “starvation mode.” I think another goal I should have added in my journey was to learn how to love my body. Thanks for the video!

[@thinkersonly1]

I went on 500 calories a day, for a while, then I did 700, and i was doing intermittent fasting every other day with 700-800 calories a day. Then i did 24 hr water fast, then 61 hr water fast, after that, my body stopped loosing weight. I did this because i gave birth 6 months ago, i had a breastfeeding problems so i had tried everything to increase weight, gained 20 lbs, lost the weight with the ways i described, in 2 months, but i need to loose 26 more because i gained weight before getting pregnant. So i need to loose that too. I havent been able to work out with sleeplessness and baby wont nap long, it impossible to work out.

[@jillianrosie9149]

It took me years to get to the weight I am now (122-125) in 2018 I gained a significant amount of weight (it was a very stressful year and I didn’t know how to eat right at all and got up to 175 ish which was a decent amount of weight since I’m only 5’4) I got down to 140 in 2019 by running 2 miles 5 days a week and doing a combo of tracking calories and keto 🥴 then in 2020 I got pregnant and maxed out at 180, lost the baby weight after a few weeks postpartum got down to 140 again and then the last 20lbs took so much effort to lose. Exercising consistently isn’t a priority for me right now 🤷🏻‍♀️ one day it will again but this time my weight loss was 100% on my diet. It took about 5 months and I ate 1200 calories a day but was pretty sedentary and tracked my macros (still ate plenty of carbs 🤤) so I still felt satisfied with my meals and on days where I was still hungry, I ate more. 1200 calories was just my bare minimum calories, but if I needed to I would bump them all the way up to maintenance calories which is around 1600 for me. As long as I wasn’t eating over that I knew it wasn’t likely I would gain weight back, I just wouldn’t lose. By being consistent and eating at a deficit I’m now -50 lbs since the start of my weight loss journey.

[@CarolineMAdams]

Yup definitely can relate. I have bounced around. Definitely found a slow loss is far more sustainable

[@kittykibble7928]

I went from 70kgs - 58kgs eating 1200 - 1300 calories per day. It took about 6 months and I didn't exercise. This doesn't sound so bad eh? Well, I've now got amenorrhea, I've only had 1 period this year, back in March, so I can't say I recommend what I did. I'm still trying to restore my period while maintaining my weight loss. I've come to the realisation that I'm still only technically getting around 1200ish calories per day as I exercise now, and on average consuming 1500 - 1600 calories per day, but probably burning 300 - 400 calories through daily activity. Thanks for the info, I'm definitely going to step up the calories!

[@MetallicrealitE]

I love, love, love this video! I have even read the comments. So many of which I can relate to. I have had a life time of ED and body dm. At 5ft7/8" my weight has been at my worst extremes 7st and 14 1/2 stone. I seem to settle at 11-12st, I am comfortable with a fat loss where I am about 10st but when I get there it is never enough (what people don't tell you about ED is it is like an addiction, when you are losing it feels damn good!) and I can't stop till my hair starts falling out and then I beat myself up and start panic eating and instantly balloon. I will be keeping this video and the following ones to replay to try to help fight the voices because I am so sick of this rollercoaster. Thank you so much for your science based common sense and your generous and compassionate nature, this stuff helps me more than therapy did.

[@shadowchsr79]

I have been on a fitness journey for over 1½ years. In that time I have lost about 65lbs going from 250 to about 185. But the last 4 months I have been stuck in the 180s. I know that there are probably a little of factors playing into this, dietary slips, poor sleep, adjustments to my workouts, even just having issues with the summer heat and humidity that impacts my daily activities. I am trying to figure it out and avoid falling off the wagon but it can be emotionally draining when progress feels so stalled. I hope to bust through soon get to the next level but my motivation has been flagging the longer the plateau lasts. I do both cardio and strength training via bodyweight and kettlebell exercise also some light jogging and body combat on different days. And I sometimes wonder if old habits and comforts are causing me to self sabotage. Any thoughts and advice would be appreciated. And it not, thanks for letting me vent.

[@sandypluss5017]

This was great, thanks. Definitely feeling it's slow to get lean after regaining due to binging post being emaciated 😪

[@hope1922]

I love that video and I love you brought the Minnesota study into this. I am currently reading the Obesity Code which also mentioned that study but not in as much detail. I wonder if you have read that book and what your opinion is ❤

[@andrew-rk9sx]

I’m class 3 obese can you help me?

[@kristacedergren7133]

Great video but do you have another video planned to go into more about how to reverse "Metabolic Adjustment" or prevent it?

[@keepgoing6051]

your lashes look so good! Did you switch your mascara?

[@lourdessandmann3012]

Thank You so much

[@beckybaker2944]

Yes yes yes to the video on set points and reverse dieting!

[@VagueGirl]

I did a 1,200 cal diet and during that period of time I got sooo skinny (which was what I wanted since I was kinda anorexic). HOWEVER, a 1,200 cal is almost impossible to maintain for a long time. I was even fasting for 24 hrs. Believe me, it’s torture. So guess what happened when I went back to my normal diet? I gained more weight than I had before! Why? Because my metabolism got so slow due to starvation that when I started eating normally the body was still in survival mode (keeping as much fat possible to use as energy) so I gained double the weight and fast. Took me almost a year to reset my metabolism back to normal.

[@annieperez2510]

Hello, love your content. Will increasing muscle help with the metabolic damage? For instance, can you increase or incorporate more days of body strength and make sure you are increasing the weight too . Hope this makes sense.

[@slitherzither]

That is more or less the idea behind "reverse dieting". The idea is to gradually increase caloric intake while strength training to build muscle and thereby increase resting metabolic rate.

[@galinastoyanova3674]

Hi Abby! Been a follower of yours for several years and I LOOOOVE your videos and appreciate your hard work so much! However, I do hope that you would speak a little more slowly 🥺... Sometimes watching your videos takes me up to an hour because I need to replay certain moments several times. Much love from an obvious non-native English speaker❤

[@nxllq9017]

Starvation mode only occurs not because of calories but because of lack of glucose, and nutrition So 1200 isn’t necessarily bad it’s just on what you eat.

[@Rainamoon]

I’ve expressed this to so many people

[@lisajudkins6265]

Hey abby I recently started a midnight job and before that I have been taking casein before bed but now with working midnights obviously I won't be able to do that.. So when would you suggest I take my casein? I workout before work at 6pm

[@sundancer7381]

Yeah.....I once went in a "physicians weight loss diet" ......600 calories per day.....lost weight......regained fast. I also lost 2 inches in height in the next 2 years!

[@SashMuffin]

Currently feel like I'm going through it. Trying to eat more, slowly.

[@TheBeardedSandman]

This is me. I'm not saying it as an excuse for not wanting to eat low enough calories to lose weight, I'm actually saying I've tracked calories and found surprisingly that most days I'm well under my BMR yet I'm 50 pounds over weight. I had delayed gastric emptying for several years because I was on a PPI and never seemed to be able to digest my food. It would just sit in my stomach. I finally got off the PPI's about a year ago and recently started tracking my calories.. I'm WAY under my BMR. Calories in vs calories out is NOT the full story.

[@Lord_OGRE]

I really feel this, I’m a man who was 324 lbs at 6’3 and now I’m 294 from then to now I’ve been eating 1600-1700 cals and the scale won’t budge lol…. So demotivating.

[@VoyageravecClaraVanessa976]

I like your style 👌👌👌👌👌 Love from France 😘😘😘😘🇫🇷

[@scarychewinggum]

I lost 12kg and my weight stopped moving after that. I could not, for the life of me, lose the last couple of kilos I wanted. I've gained back a couple kilos and I seem to be maintaining that quite nicely, but I could definitely do with losing at least what I gained back. Urgh. Weight loss is annoying!

[@Nate1975]

Do you have a video with before and after and your whole journey of diet recovery. Can’t find one

[@hrvojebartulovic7870]

Never eat on an empty stomach, folks!!! Before you eat something, have something to eat!!!!!

[@ambradeluna]

I don't know how to take this information. I did reverse dieting at 1700-2000 calories instead of 1200 for a 26 year old women of 4'11'' who is really active and I gained almost 30 lbs. I did that in a average of 1 year. Those 30 pounds are really hard to get rid of.

[@PARISTheSpanishSinger]

I am also 4’11 20 years old I am doing 1200 cal. I was 149lb although now I am 145 lb In just 4 days. It seems like a lot although it’s just water weight. I am focusing on creating/learning how to have a balanced meal; and cutting away all artificial sweets (cookies etc) Replacing it for all real sweets like banna, apple, grapes, plums, and so on… For us petite physic girls, our reverse calories should happen once we are a tiny bit pass our goal weight than I would add 100-200 calories a day slowly so we can have our maintained goal weight. So for example my goal weight is about 125-127 So I’m going to continue 1200 cal until I reach 120ish then if needed add back 100 calories for maintenance of 125-127 at about 1300 calories a day. just learn to only eat when actually hungry and not thirsty. This is my plan bcuz I know I don’t want to stay at 1200 but its definitely working and I don’t feel hungry nor am I thinking about food every second.

[@mernasaleib6999]

How do you increasing your claories for better metabolism and engergy without gaining fat? I have been on low calories for a long while, I really want to "reverse diet" but im afraid of gaining all the fat back. HELP😣

[@abbypollock]

We have a video coming 🤗🙌

[@karenhikesalot]

Yes please on weight set point and settling point.

[@JasmineBoothe1]

I was eating one meal a day a couple years ago and was barely getting 800 calories a day. I am 5’4 and was 130 lbs. Which to me was ideal but I have no curves, no muscle. Nothing. Now I’m eating about 1400 calories a day, and not even sure if I should go for more or not. As soon as I introduced more food back into my diet, my weight QUICKLY went back to 145 and now I’m down to 140 comfortably. I suffer from body dysmorphia so it’s hard for me to even look in the mirror and not see someone who needs lots of changes but I’m learning that good change is slow. With proper diet and exercise, I can achieve a lot more

[@eado]

I yo-yo between 129 and 150lbs throughout the year. Only way I manage to stay at 129/130 - my happiest in terms of body confidence - I’m eating about 1,200 calories. Finding it hard to accurately figure out “maintenance calories” tbh!

[@kermitdafrog444]

Can you do a video about squats? I have pfs and my knees knock when I squat. How do I get better so I don't hurt myself? I want to do harder/various squat exercises but I don't want to get injured.

[@fishygal53]

How do i increase metabolism? Do i have to do lots of exercise? Like cardio , hiits , and resistance training?

[@GiangNguyen-sm1kg]

Hi, my maintainance calories is about 1800-1900. I’m currently on a diet of 1500-1600 to lose weight, but I actually gain weight & look fatter. So should I decrease or increase the amount of calories?

[@jessicareneespencer]

I've actually just increased to 1200 /day.. next week I will probably go up to 1400 if I don't see any result. I'm working through some disordered eating and I'm realizing that lower intake really isn't as effective as I thought.... Thank you

[@makailahhackett]

Right, I've been curious to know how anorexics get quite skinny when eating very low calories in the day, knowing that metabolism changes and adjusts according to calories coming in daily.

[@haenahkim]

@@makailahhackett Not sure if you ever got an answer, but a lot of the super skinny anorexic cases that I've seen aren't eating like 1000 calories aka slightly lower, but instead closer to 100-200 calories along with obsessive exercising etc. I think the general recommendation for a woman is to eat about 1100 minimum for the sake of your organs etc for reference. It's not that they go into just "starvation mode" and then decrease their metabolism, a lot of folks put themselves into straight famine mode while also still doing things throughout their day. Realistically, many victims probably end up getting that low because their metabolism is slowing down and they feel like they're still eating too much.

[@gratitude2880]

Kayla Rose you tube channel has the answer and best of all improved health and sanity. SO great!

[@kasanchz]

Ive been on so many different diets and training programs and really to no lasting success. And i have researched and educated myself but I am still trying to figure out what works for me.

[@ascendinglovecoach5767]

Do you think that you can prevent metabolic damage if you were doing 1200 cal a day for six days a week and then for the seventh day eat at least double or three times that amount?

[@lanaiyaparker6325]

I just wanted to get an opinion on this. Because it has to do with possible metabolic damage but my life style diet. Back when I was depressed I was only eating 600 calories or less on veggies and meat. Super low. I noticed at this time this it elevated my gastrointestinal issues since it would be easier to process ofc. I lost 50 lbs. and then went back to my sorta binging sorta regular life style once things changed in my life and gained 40 lbs but the issues returned, I love food and don’t think I can actively do that anymore nor do I think it’s healthy having so low cal intake, and I can’t figure out why the issue is happening with doctors I seem fine. Changed my diet different ways but nothing sticks except being at a lower weight and low calories. If someone has anything that can help I would appreciate it. Keto, vegan, basic non irritating diet didn’t work for me. I’m getting to the point that my stomach issues are ruining my quality of life.

[@pitabread_]

Awhile back when trying to lose weight I cut out all junk food. Now when ever I see it/ have access to it I wanna eat all of it and have no control. I wanna make healthy decisions but as a teen I also wanna enjoy life and be able to have things like cinnamon roll bars or chocolates in the house and not overeat, any tips I feel so deprived