Is Your Metabolism Really Broken? Let’s Talk About What’s Really Going On

Hey Empowered Coaching Community,

We’ve all been there: you’re eating less, moving more, and yet, you’re not seeing the changes you expected on the scale. Sometimes, it even feels like you’re gaining weight despite doing everything “right.” It’s easy to assume your metabolism is broken, but the truth is far more nuanced—and it’s certainly not as simple as “eat less, move more.”

In this newsletter, we’ll dive into why weight loss is more complex than a basic calorie equation, explain why the scale isn’t the best measure of progress, and clarify what’s really going on with your metabolism, especially for women navigating different life stages. Spoiler alert: your metabolism isn’t broken, but there’s more at play than you might think.

First off, let’s talk about metabolism. It’s not some mysterious force that can be broken; rather, it’s a set of processes your body uses to convert food into energy. Even when you’re at rest, your body is hard at work keeping your organs functioning, regulating temperature, and repairing cells. This is known as your basal metabolic rate (BMR).

Your total daily energy expenditure (TDEE) combines BMR with the energy you use for physical activities and digestion. So, when people say their metabolism is “slow,” they are often referring to their BMR, which can change based on numerous factors—like weight loss or muscle mass.

When people drastically cut calories or lose a significant amount of weight, the body responds by becoming more energy-efficient. This is called adaptive thermogenesis—a metabolic adjustment where the body lowers its energy expenditure to conserve calories. In other words, your body becomes more efficient at running on fewer calories than before. Research shows that adaptive thermogenesis can reduce your resting metabolic rate (RMR) by about 100–300 calories a day beyond what’s expected simply from weight loss​.

This response is a natural part of weight loss, but it explains why losing weight can feel harder over time. Your body is trying to maintain balance by conserving energy. It’s not that your metabolism is “broken”—it’s just adjusting to the changes. This adaptive response is more pronounced in some people, making weight loss slower for them.

While the basic principle of weight loss—burn more calories than you consume—holds true, the idea that you can simply eat less and move more is an oversimplification. When you’re eating too little for too long, adaptive thermogenesis kicks in, slowing your metabolism, and your body starts conserving energy. Additionally, prolonged calorie restriction can lead to muscle loss, which lowers your overall metabolic rate since muscle tissue burns more calories than fat.

Women, in particular, face additional challenges, especially during peri-menopause and post-menopause. Hormonal changes during these stages cause shifts in fat distribution (often to the belly) and naturally slow down metabolism. This means that the same strategies that worked in your 20s and 30s might not be as effective later in life.

Here’s the real question: why am I eating so little and still not losing weight—or worse, gaining weight? Let’s break it down:

1. Hormonal Imbalances: Hormones like insulin, cortisol, thyroid hormones, and leptin play significant roles in how your body stores and burns fat. When these hormones are out of balance (due to stress, lack of sleep, or life changes like menopause), weight loss can feel impossible.
2. Stress and Cortisol: High levels of cortisol, the stress hormone, can trigger fat storage, especially around the midsection. Chronic stress can keep your body in a fat-storing mode, even if you’re eating less.
3. Muscle Loss: Without adequate protein and strength training, long-term calorie restriction can cause your body to break down muscle tissue for energy. Since muscle burns more calories than fat, losing muscle further lowers your metabolic rate, making weight loss even harder.
4. Peri- and Post-Menopause: As women age, declining estrogen levels cause fat distribution to shift to the midsection and slow the metabolism. Dr. Stacy Sims, an expert on women’s health, emphasizes that women need to prioritize strength training, adequate protein intake, and metabolic support during these life stages to maintain muscle and support fat loss.

Let’s be real: the scale is not always your friend. Weight fluctuates due to things like water retention, muscle gain, and hormonal cycles. If you’ve recently started strength training, the scale might even go up—but that’s because you’re building muscle, which is fantastic for your long-term metabolism!

Instead of focusing on the scale, here are some better ways to track progress:

• How You Feel: Increased energy, better mood, and improved sleep are all signs of progress.
• Strength Gains: If you’re lifting heavier weights or getting stronger in workouts, you’re building muscle—which boosts metabolism.
• Measurements: Waist, hip, arm, and leg measurements can show fat loss even if the scale isn’t moving.
• Clothing Fit: Are your clothes fitting better? That’s often a more accurate measure of progress than the number on the scale.

Here’s the reality: real change takes time. While we all want fast results, drastic diets and quick fixes rarely lead to sustainable outcomes. In fact, rapid weight loss can cause more muscle loss and a greater drop in metabolic rate, thanks to adaptive thermogenesis. The better approach is to make small, consistent changes over time—focusing on building muscle, eating enough protein, and managing stress.

It’s also important to acknowledge that for women, especially in peri- and post-menopause, progress can be slower due to hormonal changes. But that doesn’t mean progress isn’t happening. Patience and consistency are key!

Sometimes, weight loss resistance is caused by underlying medical conditions like food sensitivities, thyroid disorders, or hormonal imbalances. If you’ve been doing everything right and still not seeing results, it’s worth consulting with your doctor to rule out medical issues that might be holding you back. While I can coach you through nutrition and fitness, diagnosing and treating medical conditions is beyond the scope of what I do—so seeking professional medical advice is essential in those cases.

That said, once you’ve addressed or are in the process of figuring out any underlying medical concerns, the game doesn’t typically change. You’ll still need to focus on the fundamentals—resistance training, adequate protein intake, managing stress, and building consistent habits—unless your doctor directly advises otherwise due to your condition. If your doctor gives you the green light, don’t wait to start building those habits. The longer you wait to start working on your strength, muscle mass, and overall health, the harder it becomes. Even with medical challenges, these foundational habits are usually essential for long-term health and metabolic support. So if your medical issues are clear, or you’re managing them, it’s time to get started!

Your metabolism isn’t broken, but weight loss is often more complex than “calories in versus calories out.” Between adaptive thermogenesis, hormonal changes, and muscle preservation, there’s a lot going on beneath the surface. Focus on the long game—building sustainable habits, strength training, and nourishing your body for real, lasting change.

Remember, slow progress is still progress. And while the scale may go up when you start resistance training, it’s a sign that you’re building muscle, which is key to long-term success. Be patient, start small, and let those habits grow.

You’ve got this!

Until next time,
Coach Christine