Resetting your metabolism is an important part of sustainable weight loss and maintenance. After periods of calorie restriction, your metabolism can slow down as your body tries to adapt to fewer calories. Eating at maintenance level calories for a period of time can help bring your metabolism back up to its normal rate. But how long should you eat at maintenance before trying to lose weight again? Here is an overview of metabolism reset duration and strategies.
What Does It Mean to Reset Your Metabolism?
Your metabolism refers to all the chemical processes in your body that convert food and drinks into energy. A “fast” metabolism burns calories quickly, while a “slow” metabolism burns fewer calories. Weight loss efforts can sometimes slow your metabolism as your body tries to adapt to fewer calories consumed. Resetting your metabolism means getting your metabolism rate back up to normal levels after a period of calorie restriction. This makes restarting weight loss efforts more effective and sustainable.
When you restrict calories for an extended period of time, your body responds by:
- Lowering your resting metabolic rate (RMR) – the number of calories your body burns at rest
- Decreasing thyroid hormone production – thyroid hormones help control your metabolic rate
- Increasing hunger hormones like ghrelin – leads to increased appetite
- Losing lean muscle mass – muscle burns more calories than fat
All of these changes mean your body is burning fewer calories each day. So when you return to even moderate calorie restriction, it’s harder to create a deficit for ongoing weight loss.
How Long Does It Take to Reset Metabolism?
Research has found that metabolism starts to slow within the first 72 hours of calorie restriction. One study found that resting metabolic rate decreased by 15% in healthy men after 3 days of severe calorie restriction (consuming just 15% of maintenance needs).
Other studies have looked at more moderate calorie restriction over longer periods:
- 12 weeks of consuming 25% fewer calories slowed RMR by 6-8%
- 6 months of 10% calorie restriction lowered RMR by 3-5%
Based on this research, eating at maintenance level calories for at least 2-4 weeks should allow enough time for your metabolism to bounce back to normal levels. However, the exact duration can vary based on factors like:
- How long you were in a calorie deficit
- How large your calorie deficit was
- The amount of metabolic slowing that occurred
- Your personal metabolism and response
- Your stats like age, weight, body composition
A good general guideline is to take a break at maintenance calories for at least half as long as your previous diet period. So if you cut calories for 8 weeks, take 4 weeks at maintenance before trying to lose again. If you dieted for 6 months, take 2-3 months at maintenance. This allows enough time for your hormones, muscle mass, and other metabolic factors to stabilize.
Signs Your Metabolism Needs Resetting
Here are some signs that your metabolism may have slowed and needs a reset period:
- You’ve plateaued and are no longer losing weight despite low calorie intake
- You regain weight very quickly after ending a diet
- You have to keep slashing calories lower and lower to keep losing weight
- You feel cold frequently, even in warm environments
- You’ve lost muscle tone and strength
- Your workouts have less energy
- You feel sluggish and fatigued
- You struggle with irritability, anxiety, insomnia from dieting
Pay attention to these kinds of signals from your body. Taking a break from calorie restriction can help recharge your metabolism when you’ve been dieting for too long.
Strategies for an Effective Metabolism Reset
Here are some strategies to help make your metabolism reset period as effective as possible:
Calculate Your Maintenance Calories
First calculate your calorie needs for weight maintenance. Online TDEE calculators can provide estimates based on your stats like age, weight, height and activity level. Aim to eat around your TDEE each day during your reset period to keep your weight steady.
Focus on Nutrient-Dense Foods
Emphasize high quality, nutrient-dense foods during maintenance. Fill your diet with produce, lean proteins, whole grains, and healthy fats to nourish your body. Proper nutrition provides cofactors needed for your thyroid and other metabolic processes.
Weight Train to Build Muscle
Incorporate strength training to rebuild any muscle lost during dieting. Muscle is very metabolically active, so adding lean muscle mass helps restore your resting metabolic rate. Aim for at least 2-3 resistance workouts per week.
Get Plenty of Sleep
Good sleep is essential for keeping your metabolism regulated. Shoot for 7-9 hours per night. Poor or insufficient sleep leads to surges in the hunger hormone ghrelin and decreased leptin, which tells you when you’re full.
Manage Stress
Chronic stress takes a toll on your metabolism by raising cortisol and inflammatory cytokines. Make time for relaxation through yoga, deep breathing, meditation, or whatever activities help you decompress.
Be Active and Move Daily
While your activity doesn’t need to be strenuous during this period, do include regular movement each day through walking, easy cardio, stretching, recreational activities and light exercise. Movement supports metabolic health.
Sample Meal Plan for Metabolism Reset
Here is a sample 1,800 calorie meal plan that provides balanced nutrition to support your metabolism during a reset period:
| Meal | Foods | Calories |
|---|---|---|
| Breakfast | Oatmeal made with 1/2 cup oats, 1 cup milk, 1 tbsp peanut butter, 1/2 cup berries | 410 |
| Snack | Medium apple with 1 tbsp natural peanut butter | 210 |
| Lunch | Turkey sandwich on whole wheat with lettuce, tomato, avocado. Carrot sticks. | 550 |
| Snack | 1 cup cottage cheese with 1/2 cup pineapple | 210 |
| Dinner | 4 oz baked salmon, 1 cup quinoa, 1 cup roasted broccoli | 530 |
| Snack | 1/4 cup trail mix | 140 |
| Total | 1800 |
Focus on getting a balance of lean proteins, healthy fats, complex carbs, and plenty of vegetables in your reset diet. Drink lots of water and limit added sugars, refined grains, and processed foods.
Other Tips for Resetting Metabolism
Here are some additional tips to optimize your metabolism reset:
- Drink plenty of water – stay well hydrated.
- Consume enough protein – aim for 0.5-1g per pound of body weight.
- Eat frequent, smaller meals – to keep metabolism stimulated.
- Have a prebiotic or probiotic – supports healthy gut bacteria.
- Try HIIT workouts – builds muscle and burns calories.
- Stay consistent with eating and activity.
- Get sunshine and go outdoors – Vitamin D benefits metabolism.
- De-stress and get enough sleep – regulates hormones.
Supplements That May Help
Some supplements have shown potential benefits for improving metabolic health. However, they aren’t necessary and should be used cautiously:
- Green tea extract – may provide metabolism-boosting EGCG
- Probiotics – support healthy gut flora
- Omega-3s – reduce inflammation
- Whey protein – builds and preserves lean muscle mass
Always consult your doctor before trying any new supplements, especially if you have any medical conditions.
When to See a Doctor
If you are struggling to maintain your weight despite an appropriate diet and regular exercise, talk to your doctor. Unexplained weight changes or metabolic issues may signify an underlying medical condition, such as hypothyroidism or hormonal imbalance. Bloodwork can help diagnose any problems.
Conclusion
A metabolism reset period of at least 2-4 weeks at maintenance calories can help normalize your metabolic rate after weight loss dieting. Pay attention to signs your metabolism needs a break, like stalling weight loss or rapid regain. Focus on nutritious foods, strength training, sleep and stress management during your reset period. Be patient through the process to set yourself up for successful, sustainable weight loss moving forward.