Every January, it’s the same story: people diving headfirst into extreme diets, slashing calories to absurdly low levels, and chasing rapid weight loss. Let me be blunt—this can destroy your metabolism, wreck your progress, and leave you worse off than when you started. It's one of the pitfalls of yo-yo dieting.

If you’re already eating under 1,000 calories a day and still gaining weight, let me be clear: dieting is the last thing you should do. Period. I’ve seen it too many times—people digging themselves deeper into metabolic dysfunction because they think cutting more calories is the solution. It’s time someone told you the truth: not everyone is in the right position to lose weight right now.

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WHY DIETING COULD HARM YOU

When you drastically cut calories, your metabolism doesn’t just sit there—it fights back. Your body is built to survive, and when you slash your intake, it adapts by slowing down. This metabolic adaptation means your body learns to function on less food, which sounds efficient—until you eat normally again. When that happens, the weight piles back on faster than ever. (Redman et al., 2009)​

But it doesn’t stop there. Extreme dieting often causes your body to burn muscle instead of fat. Without enough calories or protein, your body turns to muscle for fuel, making you weaker and further lowering your metabolic rate. (Hoffer et al., 1984)​

And then there’s the hormonal fallout: thyroid hormones like T3 and T4 plummet, your energy tanks, and leptin—your hunger-regulating hormone—can drop to unfavorable levels. This combination leaves you exhausted, starving, and trapped in a cycle of metabolic dysfunction. (Heilbronn et al., 2006)

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THE CYCLE YOU DON’T WANT TO BE IN

You’ve probably seen it before—the woman in the breakroom meticulously eating her Weight Watchers meal or sticking to a 1,000-calorie-a-day diet, yet still carrying an extra 40+ pounds. She’s been dieting for years, maybe even decades, and her body has stopped responding.

This isn’t a lack of discipline or bad luck. It’s the result of a metabolism that’s been severely downregulated after years of extreme calorie restriction of yo-yo dieting. If you keep pushing your body the same way, that could be your future. It’s not a path you want to go down.

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ARE YOU EVEN READY TO DIET?

Not everyone is in a position to lose weight right now. Here’s how to know if you need to repair your metabolism first, some examples are:

• You’re eating under 1,200 calories a day and still gaining weight.
• You constantly feel fatigued, moody, or struggle to recover from workouts.
• You’ve tried dieting repeatedly and end up worse off each time.

If any of these sound familiar, it’s not time to diet—it’s time to fix your foundation.

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HOW TO FIX YOUR METABOLISM AND GET RESULTS

First, stop starving yourself. Gradually increase your calories by 100–150 every couple of weeks to rebuild your metabolism. As your body adapts, stabilize at each new level before testing another small increase.

Next, lift weights. Resistance training builds muscle, which boosts your metabolic rate and gets your body functioning efficiently again. Pair this with prioritizing protein—aim for 0.8–1 gram of protein per pound of body weight to preserve muscle and support recovery.

Recovery is another key piece. Chronic stress and poor sleep wreck your metabolism faster than you can imagine. Get 7–9 hours of quality sleep every night and make stress management a priority. Finally, move more throughout the day. This doesn’t just mean exercise—activities like walking, cleaning, or standing while you work (called NEAT) can make a huge difference in rebuilding your metabolism.

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FINAL THOUGHTS

You can’t out-diet a broken metabolism. Those women eating less than 1,000 calories a day but still gaining weight didn’t get there overnight—it’s the result of years of bad dieting choices.

Don’t let that be your story. Fix your metabolism, rebuild your strength, and approach weight loss the right way when your body is ready. This isn’t about eating less—it’s about eating smarter.

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