About Dr. Bret L. Emery Expertise I am available to answer questions of diet and exercise, as they apply to losing body fat and gaining muscle mass. I especially enjoy the areas of motivation, goal attainment and relapse prevention. I believe the path to lifetime weight maintenance is paved with good nutrition and physical activity/exercise, so I am best suited to answer questions focused on these topics. An associated area of specialization is stress reduction and relaxation training as it relates to metabolism and body weight change, so questions in this realm would also be appropriate. If you would like to learn more about me please visit www.doctoremery.com.
Experience I have been specializing in behavioral approaches to weight reduction for 17 years. I am the clinical director of weight reduction and physical conditioning facilities in Florida and Georgia, and currently reside in Alpharetta, Georgia. I also operate a web and phone based weight loss consulting service at www.doctoremery.com. I have developed a patented method of measuring the human body that provides an in-depth analysis of the amount of body fat, muscle mass, fluid, and bone mass.
Organizations American Psychological Association. International Sports Sciences Association.
Publications Journal of Clinical and Consulting Psychology.
Education/Credentials I hold a doctoral degree in psychology, specializing in behavioral medicine from the Georgia School of Professional Psychology. I completed my Residency at Florida International University.
Past/Present Clients I have provided services to Indy Racing League drivers, Atlanta Braves baseball players, and hundreds of people just like you and me who want to lose weight and feel better. I am currently on the medical team for the NHL Florida Panthers hockey organization, and have an exclusive affiliation with Microsoft Corporation's Obesity Management Program. More information can be found at www.doctoremery.com
Question I have a question about metabolism. I am trying to, unsurprisingly, lose some weight. First, I know the general rule is eat at minimum 1200 calories a day in order to lose without speeding down metabolism, but since I am quite a bit smaller than average, 5 foot 0 to be exact, could I possibly go lower without suffering those negative side effects? Also, I was wondering how long it takes one, what with eating less than 1200 cals a day, in order for it to effect ones metabolism. If I dip below that just for a day am I going to see negative consequences?
Thanks so much!
Amanda
Answer Hi Amanda,
Yes 5'0" is smaller than the average woman, so it does seem to make sense that you should be able to eat less than what is recommended for the average woman (1,200 calories).
What I do in my practice is measure the individual's actual metabolism, and then design their diet and calories accordingly. And many times, I find that shorter women have to go below 1,200 calories in order to lose weight because their metabolism is actually lower. I can't ethically suggest you do this without knowing your metabolism. But if you decide to go lower, do it slowly. Start by cutting 100 calories per day for a week and see if it has an effect.
As for the metabolic slowdown that occurs on low calorie diets. It is a result of cutting calories too far below what is required. If you cut calories slowly and stop lowering them as soon as you see weight loss, you won't go to low to slow the metabolism.
I would also suggest that one day each week you eat extra calories. I call this the "day off". It is a day off of dieting. It will serve to physiologically up regulate your metabolism by sending signals to the brain that the body is not starving. it also serves a psychological purpose in that it is a day to not worry about the diet.
Your final question of whether dipping too low one day can cause a slowdown in metabolism, my answer would be yes. Anytime the body senses a lack of calories, it sends a signal to the brain. Now, you may not see any detrimental effects in regards to weight after just one day, and the metabolism may upregulate again at the next meal. However, if one was to cut calories too low for multiple days in a row, there would begin to be negative consequences on metabolism.
One way to offset the lowering of metabolism is to exercise. Exercise elevates the metabolism. You may already be exercising, but if not, you may want to add it to your weight loss program!
I hope this helps, and please do not hesitate to ask if I can elaborate or clarify anything. Best of luck with your weight loss!
